Wild Rice Casserole

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Wild Rice Casserole
110 min.
4
328kcal

Suggestions

Ingredients

  • cup brown rice uncooked
  •  carrots sliced
  •  celery sliced
  • teaspoon garlic powder 
  •  bell pepper green chopped
  • tablespoons butter 
  • teaspoon onion powder 
  •  bell pepper red chopped
  • servings salt and pepper to taste
  • cube vegetable bouillon 
  • cups water boiling
  • 0.5 cup rice wild uncooked
  •  zucchini sliced

Equipment

  • oven
  • casserole dish

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Rinse the brown and wild rice; pour into a 2-quart casserole dish. To the rice add red bell pepper, green bell pepper, zucchini, carrot and celery. Stir in garlic powder, onion powder, vegetable bouillon and margarine.
  3. Mix well, pour water over mixture, and cover.
  4. Bake in preheated oven for 30 minutes; check at this point to see if more water needs to be added.
  5. Bake for to 30 to 50 minutes more, or until rice is cooked. Stir well before serving and season with salt and pepper.

Nutrition Facts

Calories328kcal
Protein9.69%
Fat20.15%
Carbs70.16%

Properties

Glycemic Index
75.15
Glycemic Load
29.17
Inflammation Score
-10
Nutrition Score
23.359130423678%

Flavonoids

Apigenin
0.28mg
Luteolin
1.7mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
1.12mg

Nutrients percent of daily need

Calories:327.55kcal
16.38%
Fat:7.48g
11.52%
Saturated Fat:1.54g
9.64%
Carbohydrates:58.62g
19.54%
Net Carbohydrates:53.42g
19.42%
Sugar:4.6g
5.11%
Cholesterol:0mg
0%
Sodium:295.35mg
12.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.1g
16.2%
Manganese:2.25mg
112.33%
Vitamin C:72.12mg
87.42%
Vitamin A:3986.83IU
79.74%
Magnesium:124.16mg
31.04%
Vitamin B6:0.6mg
29.91%
Phosphorus:258.37mg
25.84%
Vitamin B3:4.24mg
21.2%
Fiber:5.21g
20.82%
Vitamin B1:0.29mg
19.51%
Zinc:2.53mg
16.84%
Copper:0.32mg
16.17%
Folate:64.16µg
16.04%
Potassium:547.08mg
15.63%
Vitamin B5:1.23mg
12.29%
Vitamin K:11.11µg
10.58%
Vitamin B2:0.17mg
10.06%
Iron:1.79mg
9.93%
Vitamin E:1.15mg
7.69%
Calcium:50.09mg
5.01%
Selenium:0.99µg
1.42%
Source:Allrecipes