Braised Vegetables with Wild Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 424 cal. | (20 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 39.5 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 153 mg | (161 %) | ||
| Potassium | 951 mg | (24 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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)
Preparation steps
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.
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.
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.
