Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Mixed Vegetable Paella
- Ingredients
- 400 grams Paella rice
- 6 Tbsps olive oil
- 800 milliliters vegetable stock
- 1 bay leaf
- 1 generous pinch Saffron
- 1 Red Bell pepper
- 200 grams green Beans
- salt
- 400 grams Tomatoes
- 1 onion
- 2 garlic cloves
- 100 grams pitted black Olives
- 200 grams frozen Peas
- freshly ground peppers (from the mill)
- Fresh herbs (for garnish)
- lemons
- ground paprika (for garnish)
Heat 3 tablespoons olive oil in a saucepan, add the rice and sauté 3 minutes until translucent, stirring constantly. Pour in approximately 600 ml (approximately 2 1/2 cups) of vegetable broth. Add the bay leaf and saffron and cook the rice, covered about 10 minutes until it is partially cooked.
Rinse the peppers, cut in half, wipe dry and cut into small cubes. Rinse, trim and blanch the green beans in boiling salted water for 2-3 minutes. Rinse with cold water and drain. Blanch the tomatoes, rinse with cold water, peel, quarter, core and dice the flesh into small pieces. Peel the onion and garlic and finely chop.
Heat the remaining oil in a paella pan. Add the onion and garlic and sauté 5 minutes. Pour in the remaining broth. Add the half-cooked rice, paprika, olives and beans, mix well and cook for about 10 minutes over medium heat. Mix in the tomatoes and peas and finish cooking another 5 minutes. If the rice is too dry, add a little vegetable stock. Season with salt and pepper and serve paella on warmed plates, garnish with lemon slices and herbs and serve sprinkled with paprika.
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 93 g | (62 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
Healthy, because
Spanish rice pan with added value: peas contain plenty of B vitamins - with niacin at the top of the list at 2.5 milligrams per 100 grams. The vitamin plays an important role in energy metabolism, the build-up and breakdown of carbohydrates, amino acids and fatty acids. Peppers are a top supplier of vitamin C, with the red vegetables in particular also scoring high on vitamin A. This benefits vision and skin. And garlic is not the only ingredient that adds flavour to the vegetable paella: the sulphur-containing essential oil allicin can help to bring blood pressure, fat and cholesterol levels back into balance.
Even smarter
In a very classical way, a special paella rice is used for paella, for example the kind Bomba. Alternatively, you can also use risotto or rice pudding, which are available in every supermarket.