Baked Vegetable Rice
Baked Vegetable Rice - A fresh and colorful dish from Spain—and it is even kid-friendly!
Healthy, because
Even smarter
Nutritional values
This recipe includes a combination of various vegetables, making it a feast for the eyes and providing one-third of your daily fiber requirement.
If you're not a vegetarian, add some grilled chicken to this recipe for added protein.
(Percentage of daily recommendation)
| Calorie | 416 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 46.2 μg | (77 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 145 mg | (153 %) | ||
| Potassium | 853 mg | (21 %) | ||
| Calcium | 249 mg | (25 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 1 Kohlrabi
- 2 small carrots
- 1 Red Bell pepper
- 2 small onions
- 1 garlic clove
- 10 Cherry tomatoes
- 2 Tbsps olive oil
- 5 ozs Paella rice
- 1 tsp hot ground paprika
- 2 tsps sweet ground paprika
- 14 ozs Vegetable broth
- salt
- peppers
- ½ lemon
- 3 ½ ozs Yogurt (low-fat)
- 2 scallions
Kitchen utensils
Preparation steps
Rinse the kohlrabi and carrots, peel, and cut into approximatly1/2-inch cubes.
Cut the pepper into quarters, remove seeds, rinse and cut into approximately 1/2-inch cubes.
Peel the onions and cut into small cubes. Peel the garlic and finely chop. Rinse the tomatoes and dry.
Heat the oil in an oven-proof pan over medium heat. Sauté onion and garlic until soft, stirring frequently.
Add the kohlrabi, carrot and bell pepper pieces and cook until softened, about 2 minutes.
Stir in the rice, sprinkle with half of the hot paprika and half of the sweet paprika and sauté until aromatic, stirring.
Pour in the broth and bring to a boil. Season with salt and pepper and stir to combine.
Transfer to a preheated oven at 350°F, on the lowest rack, and cook for 10 minutes. Stir in the tomatoes and continue to cook for 10 minutes more.
Meanwhile, squeeze out juice from half a lemon. Mix the yogurt with remaining hot paprika, remaining sweet paprika and 1 teaspoon lemon juice in a small bowl. Season with salt and pepper.
Rinse the scallions, wipe dry and thinly slice the white and light-green parts. Stir the scallions into the baked rice and serve, sprinkled with paprika-yogurt.
