Colorful Vegetables and Rice
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
371
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 280.4 μg | (467 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 266 mg | (280 %) | ||
| Potassium | 738 mg | (18 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Basmati rice
- salt
- 600 grams Broccoli
- 2 Red Bell pepper
- 1 garlic clove
- 6 scallions
- 2 Tbsps vegetable oil
- 150 milliliters Vegetable broth
- 1 tsp lemon juice
- 2 Tbsps slivered almonds (roasted)
Preparation steps
1.
Rinse the rice in a sieve and add to salt water (twice the volume of of the rice). Cover and let simmer over low heat for about 20 minutes.
2.
Rinse the broccoli. Rinse, halve and chop the peppers. Peel and finely chop the garlic. Rinse and cut the scallions into rings.
3.
In a saucepan, sauté the garlic in oil. Add in the broccoli and pepper and sauté for 1-2 minutes. Add salt and pour in the vegetable broth. Cover and let simmer for about 8 minutes, or until tender.
4.
Season with lemon juice and salt.
5.
Serve the vegetables over the rice and sprinkle with the almonds.
