Wild Rice and Mushrooms
Healthy, because
Even smarter
Nutritional values
Mushrooms, like chanterelles or porcini, score points with folic acid. This vitamin of the B group is important for many processes in the body. If we suffer from a deficiency, this manifests itself as general mood disorders, irritability, forgetfulness, lack of concentration or sleep disorders.
If it is not the mushroom season, you can also prepare the wild rice mushroom salad with cultivated mushrooms, such as mushrooms. For a fruity aroma, soak two tablespoons of goji berries in water for five minutes, drain and mix into the salad.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 33.9 μg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.4 mg | (95 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 658 mg | (16 %) | ||
| Calcium | 33 mg | (3 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Preparation steps
Peel onion and cut into cubes. Clean mushrooms and cut into slices, leaving very small mushrooms whole or cutting in half. Rinse chives and cut into rings. Heat oil in a pan and sauté the onion briefly. Add mushrooms (sliced and whole) and sauté for 2 to 3 minutes.
Remove mushrooms from heat. Season with salt and pepper, and stir in the balsamic vinegar. Cook rice according to package instructions. Drain and stir into the mushrooms. Add chives and mix everything well. Season again with salt and pepper, if desired. Serve warm.
