EatSmarter exclusive recipe

Green Vegetables and Rice

with Escarole
4
Average: 4 (4 votes)
(4 votes)
Green Vegetables and Rice

Green Vegetables and Rice - Loose interpretation of risi pisi with celery, cucumber and lettuce strips

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Health Score:
8,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
93
calories
Calories

Healthy, because

Even smarter

Nutritional values

Whole grain rice with its fibre ensures a pleasant satiation and gives power for the whole day. Thanks to complex carbohydrates, the blood sugar level rises only slowly and then falls again slowly so that no ravenous appetite develops. Due to its relatively high potassium and low sodium content, rice also has a dehydrating effect.

Any other crunchy type of salad is also suitable as a garnish. If you like it tangy, choose radicchio, whose purple colour comes from the so-called anthocyanins: secondary plant substances with a protective effect on our body.

1 serving contains
(Percentage of daily recommendation)
Calorie93 kcal(4 %)
Protein3 g(3 %)
Fat1 g(1 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.1 mg(18 %)
Vitamin B₆0.2 mg(14 %)
Folate35 μg(12 %)
Pantothenic acid1 mg(17 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium480 mg(12 %)
Calcium86 mg(9 %)
Magnesium49 mg(16 %)
Iron1.8 mg(12 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.2 g
Uric acid79 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
125 milliliters
35 grams
3 stalks
Celery (about 200 grams)
1
small Cucumber (about 300 grams)
70 grams
½ teaspoon
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Measuring cups, 1 Salad spinner, 1 Wooden spoon, 1 Mortar, 1 Teaspoon

Preparation steps

1.
Green Vegetables and Rice preparation step 1

Peel garlic and chop finely. Bring the broth and rice to a boil in a pot, then cover and cook over low heat for 15-20 minutes.

2.
Green Vegetables and Rice preparation step 2

Meanwhile, rinse celery, drain, remove any strings and cut stalks into thin slices.

3.
Green Vegetables and Rice preparation step 3

Peel cucumber, halve lengthwise, remove seeds and cut flesh into 1 cm (approximately 1/2-inch) cubes.

4.
Green Vegetables and Rice preparation step 4

Rinse escarole, spin dry and cut into short, thin strips.

5.
Green Vegetables and Rice preparation step 5

Stir the celery slices and diced cucumber into the rice. Continue cooking over low heat, covered, until softened, about 5 minutes.

6.
Green Vegetables and Rice preparation step 6

Add the escarole to the rice and cook just until wilted. Season with salt and pepper.

7.
Green Vegetables and Rice preparation step 7

Crush the peppercorns in a mortar or with the side of a large knife. Sprinkle over the rice and serve immediately.