Filling And Healthy Side Dish
Brown Rice Pilaf
(1 vote)
(1 vote)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
498
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 498 cal. | (24 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.7 mg | (98 %) | ||
| Vitamin K | 47.9 μg | (80 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 799 mg | (20 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 139 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 bunch scallions
- 1 yellow Bell pepper
- 10 ozs carrots
- 8 ozs Celery
- 10 ozs Brown rice
- 26 ozs Vegetable broth
- 2 Tbsps vegetable oil
- 4 Tbsps Almond oil
- 2 ozs sliced almonds
- 1 bunch Italian parsley
- 5 Tbsps lemon juice
- salt
- peppers
Preparation steps
1.
Rinse the scallions and thinly slice the white portions. Rinse and dice the celery. Cut the bell pepper in half, remove the ribs and seeds and dice. Peel and grate the carrots. Bring the vegetable broth to a boil and cook the brown rice according to the package instructions. Heat the vegetable oil and 1 tablespoon of almond oil in a large pan and sauté the vegetables for about 3 minutes, until softened.
2.
Toast the sliced almonds in a dry skillet until golden brown. Rinse the parsley and chop finely. Stir the sautéed vegetables, lemon juice and remaining almond oil into the cooked rice. Season with salt and pepper and transfer to a large serving platter. Garnish with chopped parsley and toasted almonds.
