Mushroom and Asparagus Wild Rice
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
233
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is extremely well rounded, containing grains, vegetables, and healthy fats. It can be a perfect side dish or even a great, vegetarian main course.
You can add some meat or tofu to this for more protein, and if you don't have wild rice, you can use regular rice.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 56.4 μg | (94 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 563 mg | (14 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups water
- ½ cup Wild rice (well rinsed)
- salt
- 1 cup white Long grain rice
- 1 cup chopped Wild mushroom
- 1 onion (diced)
- 1.333 cups vegetable stock
- 16 ozs Asparagus (chopped)
- 1 Tbsp extra virgin olive oil
- 1 ½ Tbsps balsamic vinegar
- 1 tsp lemon juice
- freshly ground peppers (to taste)
- 1 Tbsp chopped cilantro
- 1 carrot (grated)
Preparation steps
1.
Put the water, wild rice and 1 teaspoon of salt in a pan and bring to a boil. Reduce the heat and cover the pan. Simmer for 30-35 minutes until tender. Add the white rice for the last 15 minutes. Drain well.
2.
Heat the onions, mushrooms and half the stock In a large frying pan and simmerfor about 10 minutes until the mushrooms are cooked and browned.
3.
Add the asparagus and the remaining stock and cook for a few minutes, until the asparagus is slightly soft.
4.
Whisk together the olive oil, balsamic vinegar and lemon juice.
5.
Toss together the rice, vegetables, olive oil mixture and coriander, stirring to combine well. Season generously with salt and pepper.
6.
Sprinkle with the grated carrot and serve hot or cold.
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