Spicy Vegan Rice Stew
Spicy Vegan Rice Stew - A healthy and spicy affair
Healthy, because
Even smarter
Nutritional values
Strictly speaking, it is wild rice not a grain, but a type of sweet grass - and offers about three times as much fiber and twice the amount of protein as brown rice.
The longer you let the chipotle oil infuse, the more intense it becomes. Once it has reached its ideal spiciness (after 14 days), you can remove the pods. It fits not only to the rice stew vegan, but also well to other dishes. Stored in a cool and dark place, it will keep for about six months.
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 37.9 μg | (63 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,113 mg | (28 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 3 Dried and smoked Chipotle chiles
- 1 garlic clove
- 2 sprigs thyme
- 1 tsp peppercorns
- 11 ozs olive oil (a little more if needed)
- 9 ozs Wild rice
- salt
- 18 ozs potatoes
- 1 red chili pepper
- 1 stalk Leeks
- 3 ½ ozs frozen Fava bean
- ½ tsp fennel seeds
- ½ tsp Coriander
- 1 ½ ozs chopped Nut (e.g. almond kernels, macadamia nuts, cashews)
- 26 ozs Vegetable broth
- 2 Tbsps chopped Jalapeño
- peppers
Kitchen utensils
Preparation steps
For the oil, de-stem chipotle peppers, and place in a clean screw-top jar. Peel garlic. Wash thyme sprigs, shake dry, and add to jar with garlic and peppercorns. Fill the jar with 10 ounces of olive oil (everything must be completely covered by oil). Close the jar and leave it at room temperature for at least 3 days, shaking the oil once a day and making sure that everything is always well covered with oil.
For the vegan rice stew, cook the wild rice according to package instructions in boiling salted water for 35-40 minutes until al dente. Then drain, rinse and leave to drain.
Meanwhile, wash potatoes thoroughly, cover just with water, salt, and cook over medium heat for about 20 minutes; then drain and allow to steam. Cut chili pepper in half lengthwise, remove seeds, wash, and chop finely. Clean the leeks, wash them, and cut them into 1/4-inch wide rings.
Cook beans in boiling salted water for 1-2 minutes. Then rinse with cold water, drain, and remove membrane strings. Roast fennel seeds, coriander, and nuts in a saucepan without fat over medium heat for 3-4 minutes, remove and set aside.
In the same pot, heat remaining olive oil. Add leeks with chili cubes and sauté for 2-3 minutes over medium heat, then remove. Peel potatoes, cut into cubes of about 1-inch, add and fill with vegetable stock. Add spices and simmer everything for 5-10 minutes at medium heat.
Add the wild rice, jalapeños and beans and simmer for another 5 minutes. Season the vegan rice stew with salt, pepper, and 2 tablespoons of chipotle oil and serve.
