Baked Vegetable Rice
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 kcal||(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 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|
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.