Spicy Coconut Vegetables with Rice
The colorful vegetables with rice have a whole cornucopia of vital substances to offer: zucchini is a top source of iron, the essential oils from spring onions strengthen our intestinal flora, and brown rice provides satiating fiber.
Some people do not coriander and think it tastes soapy because of genetics. If you are don't like it, you can leave out the coriander.
(Percentage of daily recommendation)
|Calorie||302 kcal||(14 %)|
|Protein||7 g||(7 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||41 g||(27 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||1.2 mg||(150 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1 mg||(8 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||3.2 mg||(27 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||42 μg||(14 %)|
|Pantothenic acid||0.6 mg||(10 %)|
|Biotin||6.4 μg||(14 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||23 mg||(24 %)|
|Potassium||501 mg||(13 %)|
|Calcium||67 mg||(7 %)|
|Magnesium||43 mg||(14 %)|
|Iron||1.3 mg||(9 %)|
|Iodine||7 μg||(4 %)|
|Zinc||0.8 mg||(10 %)|
|Saturated fatty acids||8.1 g|
|Uric acid||68 mg|
Cook rice in salted water according to the package instructions.
Rinse scallions, trim and cut diagonally into approximately 1/2-inch wide rings.
Peel carrots and trim ends. Rinse and peel zucchini. Cut both into fine strips.
Rinse sprouts in a colander. Peel ginger and garlic and cut into thin slices. Rinse chile pepper, trim and chop finely.
Heat oil in a wok. Add garlic, ginger and chile pepper and stir-fry 1-2 minutes over medium heat.
Add carrots and stir-fry for 2 minutes. Add zucchini, sprouts and scallions and stir-fry 1-2 minutes.
Pour in coconut milk and broth. Season with salt, pepper and curry powder. Simmer for 3 minutes.
Rinse cilantro, shake dry and pluck leaves. Divide rice and vegetables among 6 bowls and garnish with cilantro before serving.