Brown Rice, Wheat Berry and Vegetable Casserole
Brown Rice, Wheat Berry and Vegetable Casserole - Healthy Grain Based Casserole for the Whole Family
Nutritional values
(Percentage of daily recommendation)
| Calorie | 681 cal. | (32 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 44.6 μg | (74 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 28.7 μg | (64 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 374 mg | (37 %) | ||
| Magnesium | 181 mg | (60 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 189 mg | |||
| Cholesterol | 197 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 12 ozs Brown rice
- 3 ½ ozs Wheat grain
- 1 stalk Leeks
- 3 carrots
- butter (for the baking dish)
- 3 eggs
- 3 Tbsps freshly grated Parmesan
- 8 ozs Whipped cream
- salt
- freshly ground peppers
- Nutmeg
- 3 Tbsps Pumpkin seed
- 5 Tbsps grated Gouda
Preparation steps
Preheat the oven to 180°C / 350°F. Rinse and drain the rice and wheat berries and cook in about 3 3/4 cups of boiling salted water for about 15 minutes over low heat.
Rinse, trim and cut the leek into rings. Peel the carrots and cut into strips. Spoon the rice and wheat berries into a well-buttered baking dish and sprinkle the carrot strips and leek on top.
Mix the eggs with the Parmesan cheese and the cream and season with salt, pepper and a pinch of nutmeg. Pour over the casserole, sprinkle with Gouda and bake in preheated oven for about 25 minutes. Sprinkle with pumpkin seeds 10 minutes before the end of cooking. Remove from the oven and serve sprinkled with parsley.
