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Calories577
Protein27g
Carbs92.9g
Fat14.6g
Fiber13.4g
Per serving
Vitamins & minerals
Estimated · 100% data coverage
Vitamin A
13.62 mcg RAE1.5% DV100% coverage
Vitamin C
15.65 mg17.4% DV100% coverage
Vitamin D
0.5 mcg2.5% DV100% coverage
Vitamin B6
0.79 mg46.2% DV100% coverage
Vitamin B12
0.1 mcg4.2% DV100% coverage
Folate
204.54 mcg DFE51.1% DV100% coverage
Calcium
109.21 mg8.4% DV100% coverage
Iron
5.01 mg27.8% DV100% coverage
Magnesium
171.01 mg40.7% DV100% coverage
Potassium
1,537.08 mg32.7% DV100% coverage
Phosphorus
595.48 mg47.6% DV100% coverage
Zinc
5.57 mg50.6% DV100% coverage
% Daily Value uses US FDA Daily Values (2024). Coverage is the share of recipe ingredient weight represented by matched nutrient data.
Cook mode
Ingredients
Method
Useful swaps
Use chickpeas for a firmer skillet: Heat a 12-inch skillet for 2 minutes. Brown 250 g mushrooms in 8 g olive oil for 8 minutes; season with 0.3 g salt and 0.5 g pepper. Push them aside, cook 5 g garlic in 4 g oil for 30 seconds, then add 10 g Dijon, 8 g maple, 45 g water, 100 g drained chickpeas, and 0.3 g salt; simmer 4 minutes. Fold in 240 g wild rice, cook 3 minutes untouched, turn, and cook 3 minutes to 165°F. Off heat, fold in 10 g lemon and 3 g chives; rest 5 minutes and finish with 3 g chives. Remains vegan and plant-forward. No major regulated allergen is introduced; verify the Dijon label for packaged cross-contact and hidden honey or dairy. Calories stay close and protein remains above the catalog minimum, while the sauce is slightly thinner and the bite firmer.
Make it savory-smoky: Heat a 12-inch skillet for 2 minutes. Brown 250 g mushrooms in 8 g olive oil for 8 minutes; season with 0.3 g salt and 0.5 g pepper. Push them aside and cook 5 g garlic plus 1 g smoked paprika in 4 g oil for 30 seconds. Add 10 g Dijon, 50 g water, 80 g white beans, and 0.3 g salt; crush one-third and simmer 4 minutes. Fold in 240 g wild rice, cook 3 minutes untouched, turn, and cook 3 minutes to 165°F. Off heat, fold in 10 g lemon and 3 g chives; rest 5 minutes and finish with 3 g chives. Remains vegan and shifts from sweet-herby to savory-smoky. No major regulated allergen is introduced; verify the Dijon label. Removing maple lowers the serving by about 21 calories while protein and fiber remain essentially unchanged.
Storage and reheating
Refrigerate for up to 4 days.
Not marked as freezer-friendly.
Suggested reheating: Microwave, Pan.
About this recipe data
The recipe, ingredients, method, image, and nutrition estimates on this page are synchronized from the same published Raso catalog used by the app.
Nutrition is a planning estimate, not laboratory analysis or medical advice. Brands, exact weights, substitutions, and cooking loss can change the result.
A microwaved sweet-potato shortcut is explicitly disclosed before air-frying, then hot black beans and salsa fill both halves with avocado added fresh.