Rice with Chard and Pumpkin Ragout
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
55 min.
Preparation
Calories:
368
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
more nutritional values
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 33.4 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,256 mg | (31 %) | ||
| Calcium | 210 mg | (21 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Basmati rice
- salt
- 4 Kiwi
- 3 carrots
- 200 grams Pumpkin
- 500 grams Swiss chard
- 1 stem Lemongrass
- 2 small red chili peppers
- 2 Tbsps vegetable oil
- 1 tsp Curry paste
- 50 grams Coconut cream (canned)
- 300 milliliters Broth
Preparation steps
1.
Rinse rice in colander, boil with about twice the amount of salt water, and simmer covered over very low heat for about 20 minutes. Let swell.
2.
Peel kiwis and cut into wedges. Rinse and chop vegetables. Rinse lemongrass and chile and chop finely.
3.
Heat oil and fry swiss chard, carrots, pumpkin, lemongrass and chile. Stir curry paste and coconut cream into mixture. Pour in broth and cook for 15 minutes. Season with salt.
4.
Add kiwis to curry and briefly heat. Serve curry with rice.
