EatSmarter exclusive recipe

Rice with Peas and Cheese

(Cooking for Kids)
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Rice with Peas and Cheese

Rice with Peas and Cheese - The fun shape makes the rice irresistible, even for finicky eaters

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Health Score:
9,1 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
346
calories
Calories

Healthy, because

Even smarter

Nutritional values

Milk and cheese provide high-quality protein and plenty of calcium for bones and teeth. Natural rice contains valuable vitamins and minerals, and the peas strengthen the immune system through saponins.

For a change you can also form dumplings instead of turrets from the rice. Then cut off the corresponding amounts with an ice cream scoop dipped in water, shape the dumplings with moistened hands and roll them in some sesame seeds.

1 serving contains
(Percentage of daily recommendation)
Calorie346 kcal(16 %)
Protein15 g(15 %)
Fat9 g(8 %)
Carbohydrates48 g(32 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A1.6 mg(200 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin7 mg(58 %)
Vitamin B₆0.5 mg(36 %)
Folate36 μg(12 %)
Pantothenic acid1.5 mg(25 %)
Biotin14.3 μg(32 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C10 mg(11 %)
Potassium575 mg(14 %)
Calcium269 mg(27 %)
Magnesium146 mg(49 %)
Iron4.8 mg(32 %)
Iodine26 μg(13 %)
Zinc3 mg(38 %)
Saturated fatty acids4.4 g
Uric acid150 mg
Cholesterol15 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
10
Ingredients
salt
1 pound brown short grain rice
2 pints unsweetened Carrot juice
7 ounces Edam cheese (30% fat)
4 tablespoons Pumpkin seed
2 tablespoons dried mint (or 1 bag mint tea)
14 ounces Peas (frozen)
¾ cup
peppers
Nutmeg
¼ cup Whipped cream
How healthy are the main ingredients?
Pumpkin seedWhipped creammintsaltNutmeg
Preparation

Kitchen utensils

1 Measuring cups, 1 Teaspoon, 1 large Pot (with lid), 1 Wooden spoon, 1 thermal tea pot, 1 Tea strainer, 1 Small pot, 1 Immersion blender, 1 Nutmeg grater, 1 Non-stick pan, 1 Plate, 1 Coarse grater, 1 Cup (150 ml and 200 ml), 1 Hand mixer, 1 deep bowl, 1 Whisk, 1 Tablespoon

Preparation steps

1.
Rice with Peas and Cheese preparation step 1

Boil 500 ml (approximately 2 cups) of water and 1 teaspoon salt in a pot. Add rice, cover and cook over low heat for 10 minutes. Stir in carrot juice and cook for another 50 minutes. If liquid has completely evaporated before rice is done, you can add a little water.

2.
Rice with Peas and Cheese preparation step 2

Meanwhile, grate the cheese on a coarse grater.

3.
Rice with Peas and Cheese preparation step 3

Toast pumpkin seeds in a dry non-stick pan until fragrant. Place on a small plate and let cool.

4.
Rice with Peas and Cheese preparation step 4

About 15 minutes before end of rice cooking time, boil 3/4 cup of water in a tea kettle and steep the mint (or mint tea) in it for 5-7 minutes. Strain the tea through a strainer into a small pot and bring to a boil. Add peas and cook for about 3 minutes over low heat.

5.
Rice with Peas and Cheese preparation step 5

Add milk to peas and purée with an immersion blender. Season with salt, pepper and freshly grated nutmeg.

6.
Rice with Peas and Cheese preparation step 6

Stir the cheese into the hot rice so that it melts. Rinse a cup (about 220 ml) (approximately 1 cup) with cold water. Fill cup with rice and lightly press to help it hold the shape. Invert onto a plate. Repeat with the remaining rice.

7.
Rice with Peas and Cheese preparation step 7

Whip the cream until stiff. Fold into the pea mixture. Spoon pea cream around the rice on each plate, sprinkle with pumpkin seeds and serve.