Wild Rice Salad with Garlic-Flavored Mushrooms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 551 cal. | (26 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 27.8 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 28.4 μg | (63 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,154 mg | (29 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 200 grams Wild rice
- salt
- ½ tsp ground Cumin
- 100 grams almonds
- 100 grams Goji berry (or cranberries)
- 1 large onion
- 3 handfuls mixed Fresh herbs (such as parsley, celery leaves, mint, cilantro leaves)
- 1 lemon (juice and zest)
- 4 Tbsps Nut oil
- freshly ground peppers
- 4 fresh garlic cloves
- 600 grams Portobello Mushroom (or shiitake)
- 2 Tbsps Canola oil
Preparation steps
Combine wild rice with 400 ml (approximately 1 2/3 cups) water, salt and cumin. Bring to a boil and simmer over low heat, about 40 minutes. Let cool.
Toast almonds in a dry frying pan until fragrant. Remove from pan and chop coarsely. Coarsely chop berries. Peel and finely chop onion. Rinse herbs, shake dry and chop leaves.
In a large bowl, combine wild rice, almonds, berries, diced onion, herbs, lemon juice and lemon zest. Stir in nut oil and season with salt and pepper.
Peel garlic and finely grate or press through a garlic press. Wipe mushrooms clean and trim stems. Cut mushrooms into slices. In a frying pan over high heat, cook mushrooms in canola oil, turning often, 2-3 minutes. Add garlic and cook 3-4 minutes more. Season with salt and pepper and serve with the rice salad.
