Braised Vegetables with Wild Rice

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Braised Vegetables with Wild Rice
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
319
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie319 kcal(15 %)
Protein7.43 g(8 %)
Fat17.35 g(15 %)
Carbohydrates38.87 g(26 %)
Sugar added0 g(0 %)
Roughage8.86 g(30 %)
Vitamin A203.96 mg(25,495 %)
Vitamin D0 μg(0 %)
Vitamin E3.25 mg(27 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.22 mg(20 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.6 mg(43 %)
Folate97.79 μg(33 %)
Pantothenic acid0.85 mg(14 %)
Biotin6.86 μg(15 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C82.59 mg(87 %)
Potassium995.24 mg(25 %)
Calcium64.62 mg(6 %)
Magnesium83.14 mg(28 %)
Iron1.77 mg(12 %)
Iodine1.34 μg(1 %)
Zinc1.89 mg(24 %)
Saturated fatty acids5.3 g
Cholesterol15.26 mg

Ingredients

for
4
Ingredients
2 cups Wild rice
3 cups water
1 tsp Sea salt
2 Tbsps butter
2 Tbsps chopped parsley
1 Eggplant
1 green Bell pepper
1 red Bell pepper
4 tomatoes
1 zucchini
1 onion
2 garlic cloves
3 Tbsps vegetable oil
1 tsp dried thyme
1 tsp dried oregano
salt (and pepper)
How healthy are the main ingredients?
parsleythymeoreganoEggplanttomatozucchini

Preparation steps

1.

Bring the wild rice in a pot of water to a boil, season with salt and cook for about 30 minutes. Rinse the eggplant, bell peppers, tomatoes and zucchini thoroughly and pat dry. Cut the eggplant and onion into thin slices. Finely chop the garlic.

2.

Heat the oil in a large saucepan and sauté the eggplant, onion and garlic. Cut the other vegetables cut into small pieces and add. Season with oregano, thyme, salt and pepper. Cover and cook for about 10 minutes over medium heat. Take the rice off of the stove and stir vigorously. Season with butter and let rest for about 5 minutes.

3.

Preheat a large shallow dish. Stir the rice again, then place in a smaller dish that exactly fills the rice and press it with a spoon. Place the rice upside down in the center of a plate. Distribute the vegetables, garnish with parsley and serve.