Rice Bowl with Chickpeas and Cashew Sauce
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.
(Percentage of daily recommendation)
| Calorie | 615 cal. | (29 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 43.5 μg | (73 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 169.2 μg | (56 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 1,159 mg | (29 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 29.3 μg | (15 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 26 g |
Ingredients
Preparation steps
Soak the cashew nuts in 4 ounces of water. Cook rice in boiling salted water according to package instructions.
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.
Wash parsley, shake dry and chop finely. Puree cashews with soaking water, lime juice and parsley and season with salt and pepper.
Arrange rice, salad, carrots, radishes, chickpeas and fruit in bowls (bowls) and serve drizzled with the sauce.