Pear Rice Pudding with Almonds
Healthy, because
Even smarter
Nutritional values
Almonds contain plenty of bone-strengthening calcium, even about twice as much as yoghurt! The kernels are also considered a wonderful brain food, because their nutrient mix of magnesium, phosphorus, vitamin E and niacin strengthens concentration and nerves.
The birch sugar, which is not available everywhere, can be replaced 1:1 by coconut blossom sugar, for example, or by refined sugar as desired. Honey is also suitable for sweetening, although this dish can then no longer be called vegan.
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 8.4 μg | (14 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 551 mg | (14 %) | ||
| Calcium | 318 mg | (32 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 34 g |
Ingredients
- For the rice pudding
- 1 Vanilla bean
- 1 l milk (1.5% fat)
- 1 pinch salt
- 1 Tbsp sugar
- 125 grams Arborio rice
- Additional ingredients
- 3 ripe Pear
- 1 Tbsp sugar
- 1 Tbsp lemon juice
- 1 pinch Ground cinnamon
- 2 Tbsps slivered almonds
Preparation steps
For rice pudding, cut the vanilla bean in half lengthwise, then scrape out the seeds. Combine both with the milk in a saucepan. Bring to a boil, then add the salt and sugar. While stirring, stir in the rice. Cook over low heat 30 minutes, stirring frequently.
Peel the pears and remove the core. Cut the pear into 1 cm (approximately 1/2 inch) cubes. Caramelize the sugar in a small saucepan, then add the pears and the lemon juice. Deglaze with 2 tablespoons of water, cover and simmer over low heat about 10 minutes. Season with cinnamon.
Toast the almonds in a non-stick frying pan fry until they begin to smell. Remove from the heat and allow to cool on a plate.
Spoon the rice pudding into small bowls and top with the pears. Garnish with toasted almonds and serve.
