Pumpkin Rice Bowl
Pumpkin Rice Bowl - This colorful autumn bowl is simple with many vital substances.
Healthy, because
Even smarter
Nutritional values
Lamb's lettuce is an optimal source of bone-strengthening calcium, blood-forming iron and cell-protecting vitamin A. The high proportion of short-chain fatty acids makes goat cheese particularly digestible.
If you want to make the dish vegan, you can replace the cheese with slices of fried tofu - this also tastes good and provides plenty of plant protein.
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 37.8 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,090 mg | (27 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 7 ¼ ozs Brown rice
- Iodized salt (With fluoride)
- 24 ozs pumpkin flesh (e.g. Hokkaido)
- 9 ozs carrots
- 1 Tbsp Canola oil
- 1 Tbsp Curry powder
- 3 ½ ozs Vegetable broth
- 3 ½ ozs Peas (frozen)
- 4 Tbsps Pumpkin seed
- 3 Tbsps Pumpkin seed oil
- 2 Tbsps lemon juice
- peppers
- 2 ozs lamb's lettuce
- 3 ozs goat cheese rolls
- 2 Lemon balm
- 1 ½ ozs dried Cranberry (3 TBSP.)
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for 35 minutes.
Meanwhile, dice pumpkin flesh into small cubes. Clean carrots, peel and cut diagonally into thin slices. Heat canola oil in a frying pan. Fry pumpkin cubes in it for 5 minutes over medium heat. Then add carrots and fry for another 5 minutes. Season with salt and curry powder, add vegetable stock and peas and steam covered for another 5 minutes.
Meanwhile, for the dressing coarsely chop pumpkin seeds and mix with pumpkin seed oil, lemon juice, salt and pepper. Clean lamb's lettuce, wash and shake dry. Cut goat cheese roll into 12 slices. Wash lemon balm, shake dry, pluck leaves.
Mix rice and cranberries with pumpkin and carrots, season with salt and pepper and distribute in bowls. Arrange the goat cheese and lamb's lettuce next to it and drizzle with the dressing. Sprinkle bowls with lemon balm leaves and serve.
