Wild Rice and Mushroom Casserole
1 servings of wild rice and mushroom casserole contains 474 Calories. The macronutrient breakdown is 56% carbs, 27% fat, and 17% protein. This is a good source of protein (37% of your Daily Value), fiber (44% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 12 servings
- Prep Time
- 20 minutes
- Cook Time
- 105 minutes
Ingredients
- Crushed red pepper flakes
⅛ tsp or 0.04g
- Lemon zest
1 lemon or 4g
Directions
- Taste the broth and season with salt if needed. Bring the broth to a boil in a medium pot over high heat. Add the rice, reduce heat, cover, and simmer until tender, about 40 minutes. Fluff with a fork, cover, and let stand for 10 minutes.
- In a large skillet, heat 3 tablespoons of oil over high heat. Add half the mushrooms and cook, stirring, until brown and crispy, about 8 minutes. Transfer to a plate, sprinkle with salt, and repeat with remaining mushrooms and oil.
- In the same skillet, heat 2 tablespoons of oil over medium heat. Add leeks, fennel, and 1 teaspoon salt; cook until soft, about 8 minutes. Stir in spinach, chopped garlic, tomato paste, and red pepper flakes, cooking until garlic is golden, about 2 minutes. Remove from heat.
- Preheat the oven to 400°F and oil a 9x13-inch casserole dish.
- In a blender, puree 2 cans of beans with their liquid, lemon juice, 1 grated garlic clove, and salt to taste.
- Combine the bean puree, remaining whole beans (drained), mushrooms, cilantro, parsley, and cooked wild rice with the vegetables in the skillet. Adjust seasoning with salt or lemon juice as needed, then transfer to the prepared baking dish.
- In a small bowl, mix bread crumbs, rosemary, lemon zest, remaining grated garlic, and 1/4 teaspoon salt. Stir in 1/4 cup olive oil and Parmesan.
- Sprinkle the breadcrumb mixture evenly over the casserole and bake until golden, 20 to 30 minutes. Let cool slightly before serving.
Nutrition Facts
For 1 servings of wild rice and mushroom casserole (337g)
Nutrient | Value | %DV |
---|---|---|
Calories | 474 | |
Fats | 15g | 19% |
Saturated fats | 3g | 15% |
Trans fats | 0g | |
Cholesterol | 2mg | 1% |
Sodium | 360mg | 16% |
Carbs | 69g | 25% |
Net carbs | 56g | |
Fiber | 12g | 44% |
Sugar | 6g | |
Protein | 21g | |
Calcium | 227mg | 23% |
Iron | 7mg | 93% |
Potassium | 1214mg | 26% |
Vitamin D | 0.1μg | 0.4% |
Vitamins and Minerals | ||
Alpha carotene | 0.4μg | |
Beta carotene | 1121μg | |
Caffeine | 0mg | |
Choline | 69mg | 13% |
Copper | 1mg | 79% |
Fluoride | 0μg | |
Folate (B9) | 194μg | 48% |
Lycopene | 192μg | |
Magnesium | 144mg | 34% |
Manganese | 2mg | 67% |
Niacin | 5mg | 29% |
Pantothenic acid | 1mg | 26% |
Phosphorus | 340mg | 49% |
Retinol | 3μg | |
Riboflavin (B2) | 0.4mg | 31% |
Selenium | 13μg | 23% |
Theobromine | 0mg | |
Thiamine | 0.4mg | 34% |
Vitamin A IU | 1885IU | |
Vitamin A | 100μg | 11% |
Vitamin B12 | 0.1μg | 4% |
Vitamin B6 | 0.4mg | 31% |
Vitamin C | 15mg | 17% |
Vitamin D IU | 3IU | |
Vitamin D2 | 0.1μg | |
Vitamin D3 | 0μg | |
Vitamin E | 4mg | 24% |
Vitamin K | 125μg | 104% |
Zinc | 4mg | 32% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0.4g | |
Galactose | 0g | |
Starch | 13g | |
Fats | ||
Saturated fats | 3g | 15% |
Monounsaturated fats | 9g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |