Pumpkin and Mushroom Rice
With considerable amounts of vitamins from the B group, the small vegetarian meal does a lot of good for stressed nerves. The pumpkin also provides an extra portion of carotene, from which the body makes vitamin A, which is important for skin and hair.
Basmati rice is also available unpeeled in the wholemeal version. Because it has even more fibre, it is the right choice if the food is to be particularly satisfying.
(Percentage of daily recommendation)
| Calorie | 493 cal. | (23 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,068 mg | (27 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 100 grams Basmati rice
- salt
- 400 grams Hokkaido pumpkin
- 150 grams button Mushroom
- 1 garlic clove
- 2 tsps olive oil
- peppers
- 1 Tbsp Raspberry vinegar
- 100 milliliters Vegetable broth
- 1 Tbsp lingonberry (from a jar)
- 100 grams Sour cream
- 50 grams Walnut
Preparation steps
Combine basmati rice with 200 ml (approximately 3/4 cup) salted water in a saucepan. Cover and cook according to package directions (for about 10 minutes).
Meanwhile, rinse and dry pumpkin, remove seeds and fibrous part with a spoon and chop pumpkin.
Clean mushrooms, trim stems and slice. Peel and chop garlic.
Heat oil in a non-stick pan and sauté garlic until softened. Add pumpkin and cook for about 5 minutes.
Add mushrooms to pan and cook for about 5 minutes. Season with salt and pepper. Add raspberry vinegar and broth, bring to a boil and cook until reduced, 4-5 minutes.
Meanwhile, mix lingonberries and sour cream in a small bowl and season with salt and pepper. Add vegetables to cooked rice.
Chop walnuts, then mix with rice and vegetables. Rinse 2 small molds (or cups) with cold water, fill with vegetable rice and press firmly into mold. Invert rice onto plates and serve with the lingonberry sauce.