Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Baked Vegetable Rice
- 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
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.
(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 %) |
Healthy, because
This recipe includes a combination of various vegetables, making it a feast for the eyes and providing one-third of your daily fiber requirement.
Even smarter
If you're not a vegetarian, add some grilled chicken to this recipe for added protein.