Vegetable-Rice Bake

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Vegetable-Rice Bake
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
394
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie394 cal.(19 %)
Protein13 g(13 %)
Fat10 g(9 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.8 mg(57 %)
Vitamin K45.5 μg(76 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.5 mg(36 %)
Folate125 μg(42 %)
Pantothenic acid1.1 mg(18 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C150 mg(158 %)
Potassium606 mg(15 %)
Calcium75 mg(8 %)
Magnesium91 mg(30 %)
Iron2.9 mg(19 %)
Iodine6 μg(3 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.1 g
Uric acid127 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 scallions
1 small Zucchini
2 red and yellow Bell pepper
150 grams Peas (frozen)
1 Tbsp Canola oil
250 grams parboiled Long grain rice (10-minute rice)
400 milliliters Vegetable broth
50 grams Almond slivers
salt
freshly ground peppers
2 Tbsps lemon juice
1 pinch Curry powder
1 pinch cinnamon
1 pinch ground cilantro
parsley (for garnish)
Lemon wedge (for garnish)
How healthy are the main ingredients?
Long grain riceZucchinisaltcinnamonparsley

Preparation steps

1.

Preheat the oven to 200°C (approximately 350°F).

2.

Rinse, trim and cut the scallions into thin rings. Rinse, trim and cut the summer squash into 1 cm (approximately 1/2 inch) cubes. Rinse the bell peppers, cut in half, remove the seeds and white pith and cut into 1 cm (approximately 1/2 inch) cubes. Thaw the peas.

3.

Heat the oil in an ovenproof saucepan and sauté the bell peppers and scallions. Add the rice and cook for 1-2 minutes, stirring. Pour in the broth, add the summer squash, peas and almonds. Season with salt and pepper and add the lemon juice, curry, cinnamon and coriander. Place in the center of the oven and bake for 25 minutes until the liquid almost completely absorbed and the rice is cooked.

4.

Remove from the oven, cool briefly and serve garnished with lemon wedges and parsley.