Spicy Veggie Saute
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
422
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.5 g | (68 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 175 μg | (292 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 213 mg | (224 %) | ||
| Potassium | 1,650 mg | (41 %) | ||
| Calcium | 158 mg | (16 %) | ||
| Magnesium | 154 mg | (51 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ cup Brown Lentils (soaked overnight)
- 1 cup Long grain rice
- ½ tsp salt
- 9 ozs Broccoli
- 3 Tbsps olive oil
- 1 onion (finely chopped)
- 1 clove garlic cloves (finely chopped)
- 1 red chili pepper (seeds removed, finely chopped)
- 1 tsp paprika
- 1 pinch Curry powder
- 2 red Bell pepper (seeds removed, diced)
- 18 ozs canned Kidney beans (drained weight)
- ½ cup tomato puree
- ½ cup vegetable stock
- 9 ozs cherry Tomatoes (halved)
- 1 handful parsley (chopped)
- salt
- freshly ground Black pepper
Preparation steps
1.
Drain the lentils and put into a pan with enough water to cover. Bring to a boil and cook gently for about 40 minutes until al dente.
2.
Place the rice and salt in a pan with almost twice the volume of water and bring to a boil. Reduce the heat, cover and simmer for about 15 minutes until just tender.
3.
Cook the broccoli florets in a pan of boiling salted water for about 5 minutes until tender. Drain and set aside.
4.
Heat the oil in a pan and cook the onion and garlic for 5-8 minutes until soft but not browned. Add half the chilli and sprinkle with paprika and curry powder.
5.
Stir in the diced peppers, kidney beans, tomato puree and stock.
6.
Drain the lentils and add the cherry tomatoes and half the parsley. Season to taste with salt and pepper. Stir into the kidney beans mixture.
7.
Drain the rice and mix with the broccoli florets, remaining chilli and parsley.
8.
Serve the rice with the chilli.
