Vegetable-Rice Bake
Nutritional values
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 45.5 μg | (76 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 150 mg | (158 %) | ||
| Potassium | 606 mg | (15 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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)
Preparation steps
Preheat the oven to 200°C (approximately 350°F).
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.
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.
Remove from the oven, cool briefly and serve garnished with lemon wedges and parsley.
