Broccoli and Avocado Salad with Smoked Almond Rice
Broccoli and avocado salad with smoked almond rice - The smoked almonds provide that certain something.
Healthy, because
Even smarter
Nutritional values
The omega-3 fatty acids from Avocado can reduce inflammation in the joints. At the same time, butterfruit provides plenty of vitamins A and E for beautiful hair. In Almonds contains methionine, which can be used as a natural antibiotic for painful cystitis. The amino acid acidifies the urine, the good bacteria can now multiply better than the bad.
Smoked almonds are available in well-stocked supermarkets. If you can't get any, you can use unsmoked almond kernels instead.
(Percentage of daily recommendation)
| Calorie | 552 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin K | 228.1 μg | (380 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 1,269 mg | (32 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 3 ½ ozs Brown basmati rice
- 1 ½ Tbsps sesame oil
- 4 cardamom pods
- salt
- 8 ozs green asparagus
- 14 ozs broccoli florets
- 5 ¼ ozs Red cabbage
- 3 ozs Smoked Almond
- ½ lemon (juice)
- 2 Tbsps honey
- 4 Tbsps Peanut oil
- peppers
- 2 Avocados
Preparation steps
Stir-fry rice in 1 tbsp. sesame oil in a saucepan over medium heat for 3-4 minutes so that the rice grains turn white. Add 10 oz water, cardamom pods and a little salt, bring to the boil, then cover and cook over low heat for 30-35 minutes.
In the meantime, wash asparagus, cut off woody ends and peel lower third of spears if necessary. Wash broccoli. Cook asparagus in boiling salted water for 6 minutes, adding broccoli for the last 3 minutes. Rinse vegetables and drain.
Clean red cabbage, wash and slice into fine strips. Coarsely chop the almonds. Mix lemon juice, honey, remaining sesame oil and peanut oil to a dressing and season with salt and pepper.
Open rice pot, loosen rice with a fork, removing cardamom pods, mix in half of the almonds and let rice steam out. Cut asparagus into bite-sized pieces. Mix asparagus, broccoli and red cabbage with dressing. Arrange rice on a platter. Halve and pit avocados, lift flesh from skin and slice. Arrange vegetables and avocados on rice and serve sprinkled with remaining almonds.
