Spicy Veggie Saute

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Spicy Veggie Saute
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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
424
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie424 kcal(20 %)
Protein19.23 g(20 %)
Fat12.45 g(11 %)
Carbohydrates64.34 g(43 %)
Sugar added0 g(0 %)
Roughage16.14 g(54 %)
Vitamin A345.85 mg(43,231 %)
Vitamin D0 μg(0 %)
Vitamin E1.57 mg(13 %)
Vitamin B₁0.48 mg(48 %)
Vitamin B₂0.28 mg(25 %)
Niacin7.59 mg(63 %)
Vitamin B₆0.67 mg(48 %)
Folate294.83 μg(98 %)
Pantothenic acid1.3 mg(22 %)
Biotin6.17 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C156.34 mg(165 %)
Potassium1,372.77 mg(34 %)
Calcium120.14 mg(12 %)
Magnesium128.09 mg(43 %)
Iron6.03 mg(40 %)
Iodine1.34 μg(1 %)
Zinc2.67 mg(33 %)
Saturated fatty acids1.76 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
½ cup Brown Lentils (soaked overnight)
1 cup Long grain rice
½ teaspoon salt
9 ounces Broccoli
3 tablespoons olive oil
1 onion (finely chopped)
1 clove garlic (finely chopped)
1 red chile pepper (seeds removed, finely chopped)
1 teaspoon paprika
1 pinch Curry powder
2 red Bell pepper (seeds removed, diced)
18 ounces canned Kidney beans (drained weight)
½ cup tomato puree
½ cup vegetable stock
9 ounces cherry tomatoes (halved)
1 handful parsley (chopped)
salt
freshly ground Black pepper
How healthy are the main ingredients?
Kidney beansBroccolitomatoLong grain riceLentilolive oil

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.