Vegetable and Brown Rice Casserole
Vegetable and Brown Rice Casserole - A tasty lunch for the whole family
Healthy, because
Even smarter
Nutritional values
This recipe replenishes the body with plenty of beta-carotene and vitamin C, which is good for the eyes, the skin, the resistance to colds, and cell-damaging radicals. In addition, 50 percent of the daily requirement of magnesium is present, and muscles and nerves need this mineral to function.
If you like the flavor, season the eggs with curry powder. The spice mixture is not only very popular just for the taste, it consists of many individual spices that are good for the body system.
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.88 mg | (24 %) | ||
| Vitamin K | 246 μg | (410 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 865 mg | (22 %) | ||
| Calcium | 520 mg | (52 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 182 mg | |||
| Cholesterol | 136 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 20 ozs Vegetable broth
- 1 garlic clove
- 8 ozs Brown rice
- 1 Kohlrabi (10 oz)
- 5 carrots
- 16 ozs Broccoli
- 2 eggs
- salt
- peppers
- Nutmeg
- 4 ozs grated Gouda
- 1 bunch Chives
- 7 ozs Yogurt (low-fat)
- hot ground paprika
Kitchen utensils
Preparation steps
In a pot, bring 1 3/4 cups vegetable broth to a boil. Peel garlic and squeeze through a press directly into the pot. Add rice, cover, and cook for 25 minutes over low heat.
Meanwhile, rinse and peel carrots and kohlrabi. Cut the kohlrabi into eighths. Cut carrots and kohlrabi pieces into slices about 1/4 inch.
Rinse broccoli, trim, and cut into florets. Peel stems and cut them into about 1/4-inch thick slices.
Boil remaining vegetable broth in a second pot. Add carrots and kohlrabi and cook for 2 minutes. Then add the broccoli florets and slices and cook 4-5 minutes longer.
Drain the vegetables in a sieve, taking care to collect the broth in a bowl.
Add the cooked rice to a shallow baking dish approximately 6 3/4 cup capacity and smooth out with a spoon. Add vegetables and spread out evenly.
Add the eggs to the collected broth and whisk with a fork. Season with salt, pepper and grated nutmeg.
Pour the liquid over the vegetables in the baking dish, sprinkle with grated cheese and bake in a preheated oven at 400°F for about 35 minutes.
Meanwhile, rinse the chives, shake dry and cut into small rings. Mix yogurt with chopped chives. Season with salt and paprika and serve with the casserole.
