Pork and Wild Rice Soup

Gluten Free
Health score
22%
Pork and Wild Rice Soup
41 min.
6
340kcal

Suggestions

Ingredients

  •  avocado peeled sliced
  • 24  baked tortilla chips 
  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup brown rice wild
  • 15 ounce black beans rinsed drained canned
  • 0.3 cup cilantro leaves fresh chopped
  •  garlic minced
  • 0.3 teaspoon kosher salt 
  • pound pork tenderloins trimmed cut into 1/2-inch pieces
  • 2.5 tablespoons juice of lime fresh
  • tablespoon olive oil extra-virgin divided
  • 0.3 cup onion finely chopped
  • teaspoon oregano fresh chopped
  • tablespoons queso fresco crumbled
  •  serrano chiles minced seeded
  • cup water 
  • 32 ounce frangelico fat-free

Equipment

  • frying pan
  • dutch oven

Directions

  1. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Brown pork on all sides.
  2. Remove from pan.
  3. Heat remaining 1 1/2 teaspoons oil in pan, scraping pan to loosen browned bits.
  4. Add rice, onion, garlic, and chiles; saut 3 minutes or until onion is tender.
  5. Add pork, 1 cup water, oregano, broth, and beans; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in cilantro, juice, salt, and pepper; simmer 2 minutes. Top each serving with cheese, avocado, and chips.

Nutrition Facts

Calories340kcal
Protein28.58%
Fat31.16%
Carbs40.26%

Properties

Glycemic Index
37.46
Glycemic Load
5.05
Inflammation Score
0
Nutrition Score
21.737826150397%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.14mg
Hesperetin
0.56mg
Naringenin
0.02mg
Luteolin
0.09mg
Isorhamnetin
0.33mg
Kaempferol
0.05mg
Myricetin
0.03mg
Quercetin
2.08mg

Nutrients percent of daily need

Calories:339.59kcal
16.98%
Fat:11.88g
18.27%
Saturated Fat:2.74g
17.13%
Carbohydrates:34.54g
11.51%
Net Carbohydrates:25.99g
9.45%
Sugar:0.97g
1.08%
Cholesterol:54.24mg
18.08%
Sodium:520.96mg
22.65%
Alcohol:0g
100%
Protein:24.51g
49.03%
Vitamin B1:0.96mg
63.94%
Vitamin B6:0.84mg
41.86%
Selenium:27.94µg
39.91%
Phosphorus:382.03mg
38.2%
Manganese:0.69mg
34.45%
Fiber:8.55g
34.22%
Vitamin B3:6.66mg
33.32%
Vitamin B2:0.45mg
26.3%
Potassium:790.86mg
22.6%
Magnesium:87.04mg
21.76%
Folate:78.53µg
19.63%
Zinc:2.62mg
17.5%
Copper:0.34mg
16.76%
Iron:2.89mg
16.04%
Vitamin B5:1.46mg
14.56%
Vitamin K:13.14µg
12.51%
Vitamin C:9.21mg
11.16%
Calcium:109.76mg
10.98%
Vitamin E:1.42mg
9.49%
Vitamin B12:0.51µg
8.5%
Vitamin A:197.06IU
3.94%
Vitamin D:0.35µg
2.34%
Source:My Recipes