Pilaf Rice with Carrots and Goat Cheese
Pilaf rice with carrots and goat cheese - Few ingredients, but a lot of flavor!
Healthy, because
Even smarter
Nutritional values
The bitter substances from celery stimulate the liver, gall bladder, and pancreas to peak performance and thus facilitate fat digestion. Goat cheese brings an extra portion of calcium and zinc to the plate. These minerals strengthen teeth and gums and contribute to wound healing.
The pilaf rice with colorful carrots and goat cheese can be prepared with other types of cress instead of watercress, for example garden cress. You can also replace the goat cheese roll with crumbled feta.
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 3 mg | (375 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 65.9 μg | (110 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 326 mg | (33 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 9 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 22 ozs colorful young carrots (6 carrots)
- 4 stalks Celery
- 6 Tbsps olive oil
- salt
- peppers
- 9 ozs parboiled rice (Long grain rice)
- 18 ozs Vegetable broth
- 5 ozs Watercress (1 handful)
- 1 organic lemon (peel and juice)
- 1 tsp honey
- 7 ozs soft goat cheese (cut into 4 slices)
Preparation steps
Clean carrots, wash, and cut some in half lengthwise. Clean, wash, and slice the celery. Place celery slices with carrots in a baking dish, and drizzle with 2 tbsp. oil and season with salt and pepper. Bake in a preheated oven at 200 °C/ 400 °F for 20 minutes until golden brown.
Meanwhile, put rice in a pot with the broth. Lightly salt, bring to a boil and cook covered for 20 minutes at low heat.
Along the way, wash cress, shake dry, set aside a few leaves for garnish, finely chop the rest. Mix chopped cress with lemon zest, juice, honey and remaining oil and season with salt and pepper.
Arrange rice on plates, spread vegetables on top and top with coarsely crumbled cheese, sprinkle with cress set aside and drizzle with a little cress oil. Put the rest of the oil in a small bowl.
