Rice and Vegetables
Healthy, because
Even smarter
Nutritional values
The peppers in the rice-vegetable pan support the immune system with a lot of vitamin C and work with the content of vitamin A also, quite incidentally, on beautiful skin and good vision. The beta-carotene from the carrots supports this effect as a precursor of vitamin A.
A green salad of lamb's lettuce, cucumber and grapefruit fillets goes well with the rice-vegetable pan for a fine sweetness. For extra protein, a little feta can be crumbled into the pan before serving.
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 50 μg | (83 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 18.6 μg | (41 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 789 mg | (20 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 350 grams Long grain rice
- salt
- 2 onions
- 2 carrots
- 2 Red Bell pepper
- 150 grams button Mushroom
- 2 Tbsps Canola oil
- 200 grams Peas (frozen)
- 100 milliliters Vegetable broth
- 1 tsp Curry powder
- 100 milliliters Whipped cream
- salt
- freshly ground peppers
Preparation steps
Cook the rice for about 20 minutes in 700 ml (approximately 3 cups) of salted water.
Peel the onions and chop finely. Peel the carrot and slice crosswise. Rinse and halve the pepper, remove the seeds and ribs and cut into cubes. Wipe the mushrooms with a paper towel and cut into slices.
Pour the oil in a large hot pan. Saute the onions until soft. Add the rest of vegetables and saute briefly, then add the broth and simmer, half-covered, for 10-15 minutes or until tender.
If necessary, drain the rice and mix with the vegetables. Mix in the curry powder and cream. Let sit for a short time to infuse, then season with salt and pepper and serve.
