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EatSmarter exclusive recipe

Baked Vegetable Rice

with Kohlrabi, Peppers and Carrots
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Baked Vegetable Rice

Baked Vegetable Rice - A fresh and colorful dish from Spain—and it is even kid-friendly!

Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
416
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie416 kcal(20 %)
Protein11 g(11 %)
Fat11 g(9 %)
Carbohydrates65 g(43 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.8 mg(57 %)
Folate64 μg(21 %)
Pantothenic acid1.4 mg(23 %)
Biotin13.6 μg(30 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C145 mg(153 %)
Potassium853 mg(21 %)
Calcium249 mg(25 %)
Magnesium89 mg(30 %)
Iron5.4 mg(36 %)
Iodine21 μg(11 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.7 g
Uric acid123 mg
Cholesterol1 mg
Development of this recipe:

Ingredients

for
2
servings
1
2
small Carrots
1
2
small Onions
1
10
2 tablespoons
125 grams
1 teaspoon
2 teaspoons
425 milliliters
½
100 grams
2
Preparation

Kitchen utensils

1 oven-proof Skillet, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Citrus juicer

Preparation steps

1.
Baked Vegetable Rice preparation step 1

Rinse the kohlrabi and carrots, peel and cut into 1 1/2 cm (approximatly1/2-inch) cubes.

2.
Baked Vegetable Rice preparation step 2

Cut the pepper into quarters, remove seeds, rinse and cut into 1 1/2 cm (approximately 1/2-inch) cubes.

3.
Baked Vegetable Rice preparation step 3

Peel the onions and cut into small cubes. Peel the garlic and finely chop. Rinse the tomatoes and dry.

4.
Baked Vegetable Rice preparation step 4

Heat the oil in an oven-proof pan over medium heat. Sauté onion and garlic until soft, stirring frequently. 

5.
Baked Vegetable Rice preparation step 5

Add the kohlrabi, carrot and bell pepper pieces and cook until softened, about 2 minutes.

6.
Baked Vegetable Rice preparation step 6

Stir in the rice, sprinkle with half of the hot paprika and half of the sweet paprika and sauté until aromatic, stirring.

7.
Baked Vegetable Rice preparation step 7

Pour in the broth and bring to a boil. Season with salt and pepper and stir to combine.

8.
Baked Vegetable Rice preparation step 8

Transfer to a preheated oven at 180°C (fan not recommended, gas mark 2-3)(approximately 350°F), on the lowest rack, and cook for 10 minutes. Stir in the tomatoes and continue to cook for 10 minutes more.

9.
Baked Vegetable Rice preparation step 9

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.

10.
Baked Vegetable Rice preparation step 10

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.

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