EatSmarter exclusive recipe

Vegetable and Brown Rice Casserole

with Chive Yogurt
3.92
Average: 3.9 (25 votes)
(25 votes)
Vegetable and Brown Rice Casserole

Vegetable and Brown Rice Casserole - A tasty lunch for the whole family

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Health Score:
10,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
404
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie404 kcal(19 %)
Protein22 g(22 %)
Fat13 g(11 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.9 mg(238 %)
Vitamin D1.2 μg(6 %)
Vitamin E2.88 mg(24 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.7 mg(50 %)
Folate111 μg(37 %)
Pantothenic acid3 mg(50 %)
Biotin21.6 μg(48 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C104 mg(109 %)
Potassium865 mg(22 %)
Calcium520 mg(52 %)
Magnesium158 mg(53 %)
Iron6.2 mg(41 %)
Iodine51 μg(26 %)
Zinc3.7 mg(46 %)
Saturated fatty acids6.2 g
Uric acid182 mg
Cholesterol136 mg
Development of this recipe:

Ingredients

for
4
Ingredients
20 ounces
1
8 ounces
1
Kohlrabi (10 oz)
5
16 ounces
2
4 ounces
1 bunch
7 ounces
How healthy are the main ingredients?
Gouda cheese
Preparation

Kitchen utensils

1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Garlic press, 1 Peeler, 1 Pot, 1 Sieve, 1 Bowl, 1 flat Casserole dish (About 1.5 liters), 1 Tablespoon, 1 Fork, 1 Fine grater

Preparation steps

1.
Vegetable and Brown Rice Casserole preparation step 1

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.

2.
Vegetable and Brown Rice Casserole preparation step 2

Meanwhile, rinse and peel carrots and kohlrabi. Cut the kohlrabi into eighths. Cut carrots and kohlrabi pieces into slices about 1/4 inch.

3.
Vegetable and Brown Rice Casserole preparation step 3

Rinse broccoli, trim, and cut into florets. Peel stems and cut them into about 1/4-inch thick slices.

4.
Vegetable and Brown Rice Casserole preparation step 4

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.

5.
Vegetable and Brown Rice Casserole preparation step 5

Drain the vegetables in a sieve, taking care to collect the broth in a bowl.

6.
Vegetable and Brown Rice Casserole preparation step 6

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.

7.
Vegetable and Brown Rice Casserole preparation step 7

Add the eggs to the collected broth and whisk with a fork. Season with salt, pepper and grated nutmeg.

8.
Vegetable and Brown Rice Casserole preparation step 8

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.

9.
Vegetable and Brown Rice Casserole preparation step 9

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.