Jackfruit Fricassee with Pea Rice
Jackfruit Fricassee with Pea Rice - That makes the chickens laugh. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The flesh of the jackfruit is similar to poultry, making it a great vegetarian alternative. It's also rich in fiber, which helps stimulate digestion, as well as calcium for bone and teeth health.
Instead of rice, boiled potatoes also go really well with this dish.
(Percentage of daily recommendation)
| Calorie | 584 cal. | (28 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 87 g | (58 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.1 g | (44 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 50.3 μg | (84 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 25.5 μg | (57 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,136 mg | (28 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 8 ozs Brown rice
- salt
- 8 ozs frozen Peas
- 14 ozs Jackfruit (drained weight)
- 1 small onion
- 7 ozs button Mushroom
- 3 carrots
- 2 Tbsps Canola oil
- 2 Tbsps Spelt flour
- 14 ozs Vegetable broth
- 8 ozs Soy creamer
- peppers
- ½ lemon (peel and juice)
- Nutmeg
- ½ bunch Chervil
Preparation steps
Add brown rice to 2 cups boiling salted water, stir once and cook over low heat in a closed pot for 25-30 minutes until the rice has absorbed the water. In the last 5 minutes add the peas and cook until done. Then loosen the rice in the pot briefly and let it swell for a few minutes in the closed pot on the switched off stove.
While the rice is cooking, rinse the jackfruit pieces, drain well and pluck into small pieces. Peel onion and cut into fine strips. Clean and slice the mushrooms. Peel carrots, halve lengthwise and cut into slices.
Heat oil in a pot. Add onion and sauté for 2 minutes over medium heat. Add jackfruit pieces and steam for 5 minutes. Then add mushrooms and carrots and steam for 3 minutes. Dust everything with flour and add the vegetable broth while stirring and simmer on low heat for 10 minutes, adding some water if necessary.
Then stir in the soy cream and season to taste with salt, pepper, lemon zest and juice and freshly grated nutmeg. Warm the rice over a low heat. Wash the chervil, shake dry and chop finely. Serve the fricassee sprinkled with rice and chervil.
