Mushroom and Wild Rice Casserole
Mushroom and Wild Rice Casserole is a hearty, savory baked dish that combines the earthy flavor of mushrooms with the chewy texture of wild rice, often bound together in a creamy sauce. It typically features ingredients like wild rice, a variety of mushrooms (such as cremini or shiitake), onions, herbs like thyme, and a creamy base made from cream, cheese, or a roux. This dish is a staple of American comfort food, particularly popular in the Upper Midwest and regions where wild rice is a native ingredient.
🍽️ Nutrition at a glance
This casserole is generally high in carbohydrates from the rice and may be high in fat depending on the creamy sauce and cheese used, while offering a moderate amount of protein from the mushrooms and any added dairy. It provides key nutrients like B vitamins, selenium, and fiber from the wild rice and mushrooms, with a typical serving ranging from 300 to 500 calories.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 9 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Potassium | 350 mg |
| Phosphorus | 180 mg |
| Magnesium | 65 mg |
| Iron | 2.5 mg |
| Niacin (B3) | 4 mg |
| Pantothenic Acid (B5) | 1.5 mg |
| Selenium | 12 mcg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Wild rice is not actually a true rice but a semi-aquatic grass native to North America, and it was a traditional food for many Indigenous peoples of the Great Lakes region. Nutritionally, wild rice is a whole grain that is higher in protein and fiber than many other grains, making this casserole a more nutrient-dense option compared to dishes made with white rice.
