Rice with Beans and Squash
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
323
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 675 mg | (17 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Long grain rice
- 150 grams shelled Broad bean
- 200 grams Pumpkin (diced)
- 2 scallions
- 2 Tbsps unsalted Shelled peanut (coarsely chopped)
- 125 milliliters Vegetable broth
- 125 milliliters white wine
- 1 pinch ground Caraway
- 1 Tbsp parsley (finely chopped)
- 3 Tbsps lemon juice
- 2 Tbsps olive oil
- salt
- peppers (freshly ground)
- 1 small Cucumber
Preparation steps
1.
Rinse the rice thoroughly and boil with double amount of lightly salted water, cover and simmer about 15 minutes until cooked through.
2.
Rinse scallions and cut into thin rings. Place in pan with the beans and the pumpkin cubes. Saute in hot olive oil. Add broth, wine and cumin, bring to a boil, cover and simmer about 15 minutes. Sprinkle with lemon juice. Season with salt and pepper to taste. Mix in rice, peanuts and parsley.
3.
Rinse cucumber and cut into thin slices.
4.
Plate the rice mixture and decorate plates with cucumber slices.
