This hearty soup combines earthy sun-dried mushrooms with nutty wild rice for a satisfying plant-based meal. It is a popular cozy dinner often enjoyed during the cooler autumn and winter months.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Fair
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Sun-exposed mushrooms (59 g)
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 1 lb Cremini mushroom (454 g)
- 1 cup Wild rice (uncooked) (189 g)
- 6 cups Vegetable broth (1.45 kg)
- 1 cup Coconut milk (241 g)
- 1 tsp Thyme (1.2 g)
- Salt, to taste
- Black pepper, to taste
- Ingredients in total: 2.58 kg
- Weight lost in cooking: 785 g (mostly water boiling off)
- Net weight (cooked): 1.8 kg · 4 servings of about 450 g
Method
- Place the dried mushrooms in a small bowl, cover with boiling water, and let them soak for 20 minutes before draining and chopping them coarsely.
- Heat the olive oil in a large soup pot over medium heat and sauté the finely diced onion until it is translucent and soft, about 5 minutes.
- Add the minced garlic and sliced cremini mushrooms to the pot and cook until the mushrooms have released their moisture and turned golden brown.
- Stir in the rinsed wild rice, dried thyme, chopped rehydrated mushrooms, and the vegetable broth.
- Bring the mixture to a boil, then reduce the heat to low, cover the pot with a tight-fitting lid, and simmer for 45 minutes or until the rice is tender.
- Stir in the coconut milk and continue to simmer uncovered for another 5 minutes to allow the soup to thicken slightly.
- Season the soup with salt and black pepper to taste, and serve hot in deep bowls.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 476 kcal | 106 kcal |
| Protein | 17 g | 3.77 g |
| Water | 348 mL | 77.3 mL |
| Sodium | 1,293 mg | 287 mg |
| Total Carbohydrates | 59.9 g | 13.3 g |
| Total Fat | 22.5 g | 5 g |
| Sugar | 8.48 g | 1.88 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 6 mg | 1.33 mg |
| Calcium | 71.3 mg | 15.9 mg |
| Magnesium | 160 mg | 35.6 mg |
| Potassium | 1,571 mg | 349 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 527 mg | 117 mg |
| Zinc | 5.36 mg | 1.19 mg |
| Chloride | 1,656 mg | 368 mg |
| Selenium | 20.4 mcg | 4.54 mcg |
| Copper | 1.62 mg | 0.36 mg |
| Fluoride | 0.073 mg | 0.016 mg |
| Manganese | 1.83 mg | 0.41 mg |
| Molybdenum | 1.81 mcg | 0.4 mcg |
| Chromium | 0.79 mcg | 0.18 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 13.8 g | 3.06 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.88 g | 1.31 g |
| Omega-3 Fatty Acids | 0.14 g | 0.031 g |
| Polyunsaturated Fat | 1.51 g | 0.33 g |
| Omega-6 Fatty Acids | 1.37 g | 0.3 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.16 g | 0.035 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 8.75 g | 1.94 g |
| Omega-9 Fatty Acids | 5.22 g | 1.16 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 10.6 g | 2.35 g |
| Soluble Fiber | 2.73 g | 0.61 g |
| Insoluble Fiber | 7.7 g | 1.71 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.94 mcg | 0.21 mcg |
| Vitamin C | 10.3 mg | 2.29 mg |
| Folate (B9) | 92.6 mcg | 20.6 mcg |
| Niacin (B3) | 9.33 mg | 2.07 mg |
| Vitamin A | 29.9 mcg RAE | 6.65 mcg RAE |
| Thiamin (B1) | 0.23 mg | 0.051 mg |
| Vitamin B6 | 0.57 mg | 0.13 mg |
| Riboflavin (B2) | 0.7 mg | 0.16 mg |
| Pantothenic Acid (B5) | 2.75 mg | 0.61 mg |
| Vitamin E | 1.33 mg | 0.3 mg |
| Vitamin K | 14.8 mcg | 3.3 mcg |
| Biotin (B7) | 6.48 mcg | 1.44 mcg |
| Beta-Carotene | 454 mcg | 101 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 64 mg | 14.2 mg |
| Leucine | 1,140 mg | 253 mg |
| Lysine | 681 mg | 151 mg |
| Polyphenols | 511 mg | 114 mg |
| Methionine | 284 mg | 63.1 mg |
| Oxalates | 54 mg | 12 mg |
| Threonine | 652 mg | 145 mg |
| Tryptophan | 219 mg | 48.6 mg |
| Valine | 917 mg | 204 mg |
| Flavonoids | 158 mg | 35.2 mg |
| Histidine | 524 mg | 116 mg |
| Lutein / Zeaxanthin | 0.51 mg | 0.11 mg |
| Lycopene | 0.18 mg | 0.04 mg |
| Phenylalanine | 825 mg | 183 mg |
| Purines | 190 mg | 42.1 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 704 mg | 156 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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