Clean Eating At The Office

Rice Bowl with Chickpeas and Cashew Sauce

4.555555
Average: 4.6 (9 votes)
(9 votes)
Rice Bowl with Chickpeas and Cashew Sauce

Rice Bowl with Chickpeas and Cashew Sauce - Vegan power salad to fill up. Photo: Iris Lange-Fricke

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
615
calories
Calories

Healthy, because

Even smarter

Nutritional values

Green vegetables like arugula contain a lot of potassium. This mineral has a positive effect on the fluid balance and reduces swelling under the eyes, for example, and can lower blood pressure. 

This dish scores with plenty of protein, complex carbohydrates and good fats. 

1 serving contains
(Percentage of daily recommendation)
Calorie615 kcal(29 %)
Protein23 g(23 %)
Fat19 g(16 %)
Carbohydrates86 g(57 %)
Sugar added0 g(0 %)
Roughage15 g(50 %)
Vitamin A2.2 mg(275 %)
Vitamin D0 μg(0 %)
Vitamin E7.3 mg(61 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.7 mg(50 %)
Folate169.2 μg(56 %)
Pantothenic acid1.5 mg(25 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C100 mg(105 %)
Potassium1,159 mg(29 %)
Calcium199 mg(20 %)
Magnesium189 mg(63 %)
Iron7.4 mg(49 %)
Iodine29.3 μg(15 %)
Zinc4.4 mg(55 %)
Saturated fatty acids3.6 g
Uric acid321 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 ounces Cashews
4 ounces Long grain rice (parboiled)
2 carrots
1 bunch Radish
4 ounces Arugula
1 Orange (or apple)
1 tablespoon Lime juice
½ ounce parsley
salt
peppers
10 ounces chickpeas (drained weight)
How healthy are the main ingredients?
chickpeasRadishLong grain riceCashewArugulaparsley

Preparation steps

1.

Soak the cashew nuts in 4 ounces of water. Cook rice in boiling salted water according to package instructions.

2.

In the meantime peel and grate the carrots. Clean, wash and slice the radishes. Clean, wash and dry shake the arugula, peel and chop the orange.

3.

Wash parsley, shake dry and chop finely. Puree cashews with soaking water, lime juice and parsley and season with salt and pepper.

4.

Arrange rice, salad, carrots, radishes, chickpeas and fruit in bowls (bowls) and serve drizzled with the sauce.