Leeks with Peanut Sauce
The purely vegan meal - completely without cholesterol - already supplies a quarter of our daily requirement of calcium. The mineral that strengthens bones and teeth is also very important for blood clotting, muscles and nerves. And the abundant fibre helps our intestines.
The sauce is so delicious that you will want to serve it with other vitamin-preserving steamed vegetables - according to your wishes or the season. It goes very well with cauliflower and zucchini, for example.
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27.3 mg | (29 %) | ||
| Potassium | 614 mg | (15 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 ozs Basmati rice
- salt
- 2 stalks Leeks (about 500 grams)
- 1 garlic clove
- 2 ozs roasted, salted Shelled peanut
- 1 pinch Red pepper flakes
- 1 oz cane sugar
Preparation steps
Bring basmati rice to a boil in a pot with 250 ml (approximately 1 cup) of water. Season with salt, cover and cook over low heat for 10-12 minutes.
Meanwhile, trim leeks, rinse and halve lengthwise. Cut leek halves in half crosswise. Peel garlic.
Boil 100 ml (approximately 1/4 cup plus 2 tablespoons) of water, season with salt and add leeks. Cover and cook over medium heat for about 10 minutes.
Meanwhile, boil 150 ml (approximately 5 ounces) of water with garlic, peanuts, red pepper flakes and sugar. Cover and simmer over low heat for about 3 minutes.
Puree the sauce and season with salt. Arrange leeks on plates with peanut sauce and rice.