Broccoli and carrot rice
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 9.58 g | (10 %) | ||
| Fat | 13.78 g | (12 %) | ||
| Carbohydrates | 45.8 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.59 g | (25 %) |
| Vitamin A | 1,396.77 mg | (174,596 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.91 mg | (33 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.32 mg | (29 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.38 mg | (27 %) | ||
| Folate | 105.57 μg | (35 %) | ||
| Pantothenic acid | 1.03 mg | (17 %) | ||
| Biotin | 3.86 μg | (9 %) | ||
| Vitamin B₁₂ | 0.01 μg | (0 %) | ||
| Vitamin C | 103.6 mg | (109 %) | ||
| Potassium | 597.97 mg | (15 %) | ||
| Calcium | 121.87 mg | (12 %) | ||
| Magnesium | 102.01 mg | (34 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 1.09 μg | (1 %) | ||
| Zinc | 1.56 mg | (20 %) | ||
| Saturated fatty acids | 1.44 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 400 grams Long grain rice
- salt
- 250 grams carrots
- 4 scallions
- 400 grams Broccoli
- 1 large onion
- 2 Tbsps Canola oil
- 250 milliliters sweetish beer
- freshly ground peppers
- Nutmeg (freshly grated)
- 2 Tbsps Almond butter
- 4 tsps slivered almonds
Preparation steps
Sprinkle the rice into 700 ml (approximately 3 cups) boiling water and simmer gently for 15 minutes.
Meanwhile, peel the carrots and cut into slices. Trim the scallions, rinse and cut into rings. Rinse the broccoli and drain. Peel the onion and chop finely. In hot oil in a pot, cook until translucent. Add the carrots and broccoli and stew for about 5 minutes, stirring occasionally. Mix in the scallions and pour in about 200 ml (approximately 7/8 cup) of beer. Cook 5-8 minutes more, then season with salt, pepper and nutmeg.
Mix remaining beer with the almond butter into the rice and cook for about 5 minutes, until the rice has absorbed all the liquid.
Toast the almonds in a dry frying pan until light brown. Season the rice to taste and stir in the vegetables. Serve garnished with the sliced almonds.