Creamy Rice with Gourd
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
338
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 338 cal. | (16 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 42.2 μg | (70 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 598 mg | (15 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps olive oil
- 1 small onion (chopped)
- 1 Leek (chopped)
- 1 stick Celery (chopped)
- 1 cup Arborio rice
- 2 ½ cups hot vegetable stock
- 1 ⅔ cups Pumpkin (diced)
- ¼ cup butter
- salt
- freshly ground Black pepper
- 1 Tbsp thyme
- ½ cup Parmesan (shaved)
Preparation steps
1.
Heat the oil in a wide shallow pan and cook the onion, leek and celery over a low heat for 5-8 minutes, until softened, but not browned.
2.
Add the rice and mix well for a few seconds to coat the grains with oil, then add 1/3 of the stock and bring to a gentle simmer. Cook, stirring, until almost all the stock is absorbed.
3.
Add the pumpkin and a little more stock and continue to simmer gently until the stock is absorbed.
4.
Add more stock a little at a time, until the pumpkin is soft and the rice is 'al dente'. The texture should be loose and creamy.
5.
Stir in the butter and season to taste with salt and pepper.
6.
Spoon into warm serving dishes and sprinkle with thyme. Place a few Parmesan shavings on top of each dish and serve immediately.
