Squash and Rice Bowl
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
336
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 336 kcal | (16 %) | ||
| Protein | 7.68 g | (8 %) | ||
| Fat | 7.28 g | (6 %) | ||
| Carbohydrates | 61.41 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.48 g | (8 %) |
more nutritional values
| Vitamin A | 1,983.3 mg | (247,913 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.77 mg | (23 %) | ||
| Vitamin B₁ | 0.15 mg | (15 %) | ||
| Vitamin B₂ | 0.27 mg | (25 %) | ||
| Niacin | 2.13 mg | (18 %) | ||
| Vitamin B₆ | 0.23 mg | (16 %) | ||
| Folate | 45.64 μg | (15 %) | ||
| Pantothenic acid | 0.77 mg | (13 %) | ||
| Biotin | 1.31 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24.94 mg | (26 %) | ||
| Potassium | 882.46 mg | (22 %) | ||
| Calcium | 73.73 mg | (7 %) | ||
| Magnesium | 37.1 mg | (12 %) | ||
| Iron | 2.55 mg | (17 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 0.92 mg | (12 %) | ||
| Saturated fatty acids | 5.77 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT SMARTER
all recipes of this authorIngredients
for
4
- Ingredients
- 1
onion (chopped)
- 4 cloves
- 2 teaspoons
ground cilantro
- 2 teaspoons
-
granulated sugar
- 2 tablespoons
- 1 teaspoon
- 8 cups
- 1 cup
Basmati rice (rinsed in several changes of water)
- 2 cups
-
freshly ground Black pepper
Preparation steps
1.
Blitz together the onion, garlic, ground coriander, curry powder, sugar, seasoning and a splash of warm water in a food processor until smooth.
2.
Heat the oil in a saucepan set over a medium heat until hot. Add the cumin seeds and fry for 30 seconds.
3.
Add the onion paste, fry for 2 minutes, and then stir in the pumpkin and rice. Cover with the stock, stir well, and cook until simmering.
4.
Cover the saucepan with a lid and cook over a reduced heat for 10 - 12 minutes until the rice and pumpkin are tender.
5.
Remove the saucepan from the heat and let the rice and pumpkin stand covered for 10 minutes.
6.
Fluff with a fork, season to taste, and spoon into bowls before serving.
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