Breaded Mushrooms with Red Rice and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 65.6 μg | (109 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 812 mg | (20 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 153 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 shallot
- 2 Tbsps olive oil
- 400 milliliters Vegetable broth
- 200 grams red Rice
- 2 carrots
- 150 grams Cauliflower
- 150 grams green Asparagus
- salt
- peppers
- 400 grams Oyster mushrooms
- 4 Tbsps Pastry flour
- 75 milliliters Soy milk
- 75 grams breadcrumbs
- vegetable oil (for frying)
- 1 handful cilantro
Preparation steps
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.
