Mediterranean Wild Rice

Gluten Free
Dairy Free
Health score
30%
Mediterranean Wild Rice
45 min.
6
381kcal

Suggestions

Ingredients

  • teaspoon basil dried whole
  • 0.5 cup brown rice uncooked
  • cups chicken broth ready-to-serve canned
  • tablespoons olive oil divided
  • cup onion chopped
  • teaspoon pepper 
  • 0.5 cup pinenuts toasted
  • 0.5 teaspoon salt 
  • 0.5 cup rice wild uncooked

Equipment

  • frying pan
  • sauce pan

Directions

  1. Saute wild rice and brown rice in 2 tablespoons hot olive oil in a medium saucepan over medium-high heat 2 minutes.
  2. Add broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes.
  3. Saute onion in remaining 1 tablespoon hot olive oil in a medium skillet over medium-high heat until tender. Stir in toasted pine nuts and remaining ingredients.
  4. Add onion mixture to rice mixture. Cover and simmer an additional 15 minutes or until rice is tender and liquid is absorbed.

Nutrition Facts

Calories381kcal
Protein23.24%
Fat48.77%
Carbs27.99%

Properties

Glycemic Index
28.96
Glycemic Load
12.49
Inflammation Score
-5
Nutrition Score
15.112608742455%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.41mg

Nutrients percent of daily need

Calories:380.82kcal
19.04%
Fat:20.84g
32.07%
Saturated Fat:3.18g
19.87%
Carbohydrates:26.92g
8.97%
Net Carbohydrates:24.54g
8.92%
Sugar:1.87g
2.08%
Cholesterol:34.17mg
11.39%
Sodium:526.35mg
22.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.35g
44.69%
Manganese:1.85mg
92.69%
Phosphorus:277.49mg
27.75%
Zinc:3.61mg
24.07%
Magnesium:91.89mg
22.97%
Selenium:13.18µg
18.83%
Vitamin B3:3.76mg
18.78%
Vitamin E:2.41mg
16.08%
Copper:0.31mg
15.74%
Vitamin B6:0.31mg
15.42%
Vitamin K:15.61µg
14.87%
Iron:2.34mg
12.98%
Vitamin B12:0.68µg
11.39%
Fiber:2.38g
9.53%
Potassium:318.94mg
9.11%
Vitamin B1:0.13mg
8.96%
Vitamin B2:0.15mg
8.55%
Folate:26.67µg
6.67%
Vitamin B5:0.45mg
4.54%
Calcium:30.92mg
3.09%
Vitamin A:130.34IU
2.61%
Vitamin C:2.06mg
2.5%
Source:My Recipes