Vegetable Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 678 mg | (17 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 milliliters Vegetable broth
- 200 grams short grain rice
- 1 onion
- 1 garlic clove
- 1 chili pepper
- 1 stalk Celery
- 1 carrot
- 1 small Zucchini
- 100 grams shiitake mushrooms
- 1 Parsnip
- 2 Tbsps vegetable oil
- 150 grams peeled Tomatoes (in a can)
- 1 tsp Tomato paste
- 1 pinch ground cloves
- salt
- freshly ground peppers
- Tabasco sauce
- fresh Fresh herbs (such as parsley, rosemary, thyme)
Preparation steps
Bring the rice with the broth to a boil, then cover and simmer over low heat for about 30-40 minutes.
Peel the onion and garlic and chop finely. Cut the chili pepper in half lengthwise, remove the seeds and chop very finely. Rinse and peel the vegetables. Cut celery into diagonal pieces. Cut carrots into thick slices, cutting the very thick carrot slices in half lengthwise. Cut the zucchini into large pieces. Cut the parsnip into matchsticks. Clean the mushrooms and cut in half (or quarter very large mushrooms).
Sweat the onion and garlic in hot oil until glassy, then add the chili pepper, carrots and parsnip and fry for 3 to 4 minutes, while stirring. Add the celery, zucchini and mushrooms and cook for a few minutes. Add the tomatoes with their juice and gently crush the tomatoes with a potato masher. Stir in the tomato paste. Season the vegetables with cloves, pepper, hot sauce and salt, to taste. Simmer the vegetables for 10 minutes, uncovered.
Mix the finished rice with the vegetable. Season with salt and pepper and serve sprinkled with herbs.
