Breaded Mushrooms with Red Rice and Vegetables
(Percentage of daily recommendation)
|Calorie||308 kcal||(15 %)|
|Protein||11.58 g||(12 %)|
|Fat||9.52 g||(8 %)|
|Carbohydrates||47.91 g||(32 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.13 g||(20 %)|
|Vitamin A||730.15 mg||(91,269 %)|
|Vitamin D||0.7 μg||(4 %)|
|Vitamin E||0.72 mg||(6 %)|
|Vitamin B₁||0.52 mg||(52 %)|
|Vitamin B₂||0.58 mg||(53 %)|
|Niacin||10.47 mg||(87 %)|
|Vitamin B₆||0.33 mg||(24 %)|
|Folate||144.75 μg||(48 %)|
|Pantothenic acid||2.02 mg||(34 %)|
|Biotin||1.79 μg||(4 %)|
|Vitamin B₁₂||0.07 μg||(2 %)|
|Vitamin C||39.39 mg||(41 %)|
|Potassium||749.58 mg||(19 %)|
|Calcium||80.01 mg||(8 %)|
|Magnesium||63.91 mg||(21 %)|
|Iron||3.51 mg||(23 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||1.42 g|
Peel the shallot and cut into small cubes. Heat 1 tablespoon of olive oil and saute shallot. Add vegetable stock. Add rice and cook over low heat for about 50 minutes.
Rinse carrots, cauliflower and asparagus. Peel or trim as needed and cut into bite-size pieces. Heat 1 tablespoon of oil in a pan and briefly saute carrots and cauliflower. Pour in a little water, cover and cook for 5 minutes. Add asparagus and cook for another 5 minutes. Season with salt and pepper.
Rinse oyster mushrooms and cut into smaller pieces. Mix flour and soy milk and season with salt and pepper. Dip mushroom pieces into mixture and coat with breadcrumbs.
Fry in batches for about 2 minutes in hot oil. Remove once golden brown and drain on paper towels.
Rinse cilantro, shake dry and pluck off leaves. Serve mushrooms over rice and vegetables. Garnish with cilantro.