Onions Stuffed with Red Rice and Wild Asparagus

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Onions Stuffed with Red Rice and Wild Asparagus
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Health Score:
90 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 40 min.
Ready in
Calories:
270
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie270 cal.(13 %)
Protein8 g(8 %)
Fat5 g(4 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage3.8 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.8 mg(23 %)
Vitamin K18 μg(30 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate74 μg(25 %)
Pantothenic acid1 mg(17 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C20 mg(21 %)
Potassium412 mg(10 %)
Calcium67 mg(7 %)
Magnesium41 mg(14 %)
Iron1.5 mg(10 %)
Iodine8 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids0.9 g
Uric acid76 mg
Cholesterol54 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
200 grams red Rice
500 milliliters Vegetable broth
12 onions
salt
1 egg
2 Tbsps freshly chopped Fresh herbs (such as parsley and chervil)
freshly ground peppers
1 Tbsp vegetable oil
150 grams Wild asparagus
1 Tbsp lemon juice
How healthy are the main ingredients?
onionsaltegg

Preparation steps

1.

Rinse rice in a colander and drain well. Spread in a baking dish. Bring broth to a boil and add rice. Cook, covered, for about 40 minutes until al dente. Add more broth as needed. 

2.

Preheat the oven to 180 ° C upper and lower heat.

3.

Peel onions and cook in salted water for about 10-15 minutes, depending on size. Remove with a slotted spoon and drain. Trim root ends and scoop out inner pulp gently with a teaspoon. Chop 3-4 tablespoons of onion pulp and combine with about half of rice, egg and herbs. Season with salt and pepper and stuff into onions. Arrange on an oiled baking dish and season with salt and pepper. Drizzle with oil and bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes or until golden brown. Baste with cooking juice from time to  time. 

4.

Rinse asparagus and combine with remaining rice. Add to baking onions during the last 5-10 minutes of cooking. Add a little water and sprinkle with lemon juice, season with salt and pepper. Arrange rice and asparagus on plates and top with stuffed onions. Serve.

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