Quick Rice Pan with Broccoli
Quick rice pan with broccoli - Flash paella for veggie fans
Healthy, because
Even smarter
Nutritional values
Known as a meat alternative, tempeh is made from fermented soybeans and provides plenty of protein and magnesium for strong, relaxed muscles. Broccoli scores with a lot of vitamin C, which is important for an intakes immune system.
If you have a little more time, you should prepare the paella with whole grain rice. This contains more minerals, fiber and vitamins than the husked version. Alternatively, the pan dish also tastes great with quinoa or millet - that brings variety to the plate!
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.4 g | (45 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 124.3 μg | (207 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 234 μg | (78 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 39.8 μg | (88 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 960 mg | (24 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 184 mg | (61 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 238 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 small shallot
- 2 tsps olive oil
- 2 ozs parboiled rice (or paella rice)
- 2 Tbsps Apple juice
- 7 ozs Vegetable broth
- 1 generous pinch ground Turmeric
- salt
- peppers
- ½ red Bell pepper
- 1 ¾ ozs Broccoli
- 1 ¾ ozs Tempeh
- 1 ½ ozs button Mushroom (3 mushrooms)
- 1 ¾ ozs Peas (frozen; thawed)
- 1 pinch cayenne pepper
- dried thyme
- 1 tsp lemon juice
Preparation steps
Peel and chop the shallot. Heat 1 tsp. oil in a frying pan. Sauté shallot for 2 minutes over medium heat. Add rice and sauté for 2 minutes. Add apple juice, 5 ounces broth, and turmeric, and simmer rice for 25 minutes on low heat until al dente, so that it has almost completely absorbed the broth. Season with salt and pepper.
In the meantime, wash the bell bell pepper, remove the seeds and cut into cubes. Clean broccoli, wash and divide into small florets.
Cut tempeh into pieces. Clean mushrooms and cut into thin slices.
Heat remaining oil in a frying pan. Fry tempeh in it for 6 minutes over medium heat. Add broccoli, bell bell pepper, mushrooms and peas and fry for 4-5 minutes. Deglaze with remaining broth, bring to a boil and add to rice in pan.
Mix everything together well and season with salt, pepper, cayenne pepper, thyme and lemon juice.
