Cauliflower Rice Bowl
Cauliflower Rice Bowl - Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Instead of rice cauliflower is used here. This is particularly beneficial to health because it provides a lot of potassium, which keeps the heart in time and thus protects against cardiac arrhythmias. Radishes convince with plentiful Allylsenföl, which affects sugar metabolism favorably. The substance can also induce the liver and gall bladder to produce digestive juices - thus promoting detoxification and relieving the gastrointestinal tract.
You can top the cauliflower rice bowl as you wish: So instead of kiwis, fresh berries, mango, peach or nectarine cubes fit very well. You can replace the almonds with walnuts, cashew, or peanuts, for example. Instead of peas, lentils or chickpeas also taste great.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 86.8 μg | (145 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 173 μg | (58 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 837 mg | (21 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 22 ozs Cauliflower
- 5 Tbsps olive oil
- salt
- peppers
- 9 ozs frozen Peas
- 1 bunch Radish
- 2 Kiwi
- 2 Tbsps apple cider vinegar
- 1 tsp Mustard
- 1 tsp honey
- 2 Tbsps almonds
Kitchen utensils
Preparation steps
For the cauliflower rice, clean, wash and coarsely grate cauliflower. Heat 1 tablespoon oil in a frying pan. Sauté cauliflower shreds in it for 5 minutes over medium heat, stirring occasionally. Season with salt and pepper.
Meanwhile, bring water to a boil in a saucepan. Add the peas and cook for 5 minutes. Then rinse and drain.
Clean, wash and finely slice the radishes. Peel kiwis and cut into small cubes.
Mix apple cider vinegar with remaining oil, mustard, honey, salt and pepper and fold in kiwi cubes. Chop almonds.
Place cauliflower rice in 4 bowls, arrange with peas and radishes and sprinkle with almonds. Drizzle cauliflower rice bowl with dressing.
