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EatSmarter exclusive recipe

Vegetable-Rice Casserole

with Chive Yogurt

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Vegetable-Rice Casserole
404
calories
Calories

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

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very easy
Difficulty
35 min.
Preparation
 • Ready in 1 hr 10 min.
Ready in
Nutritions
Fat13 g
Saturated Fat Acids6.2 g
Protein22 g
Roughage10 g
Sugar added0 g
Calorie404
1 serving contains
Calories404
Protein/g22
Fat/g13
Saturated fatty acids/g6.2
Carbohydrates/g47
Added sugar/g0
Roughage/g10
Bread exchange unit4
Cholesterol/mg136
Uric acid/mg182
Vitamin A/mg1.9
Vitamin D/μg1.2
Vitamin E/mg2.88
Vitamin B₁/mg0.4
Vitamin B₂/mg0.5
Niacin/mg9.2
Vitamin B₆/mg0.7
Folate/μg111
Pantothenic acid/mg3
Biotin/μg21.6
Vitamin B₁₂/μg1.3
Vitamin C/mg104
Potassium/mg865
Calcium/mg520
Magnesium/mg158
Iron/mg6.2
Iodine/μg51
Zinc/mg3.7

Recipe development: EAT SMARTER
Ingredients
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

Ingredients

for 4 servings
1 ¼ pints
1
7 ounces
1
Kohlrabi (300 grams)
5
Carrots (100 grams each)
1 pound
2
4 ounces
1 bunch
7 ounces
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Preparation steps

Step 1/9
Vegetable-Rice Casserole preparation step 1

In a pot, bring 400 ml (approximately 1 3/4 cups) vegetable broth to a boil. Peel garlic and squeeze through a press directly into pot. Add rice, cover and cook for 25 minutes over low heat.

Step 2/9
Vegetable-Rice Casserole preparation step 2

Meanwhile, rinse and peel carrots and kohlrabi. Cut kohlrabi into eighths. Cut carrots and kohlrabi pieces into slices about 5 mm (approximately 1/4 inch).

Step 3/9
Vegetable-Rice Casserole preparation step 3

Rinse broccoli, trim and cut into florets. Peel stems and cut them into about 5 mm (approximately 1/4-inch) thick slices.

Step 4/9
Vegetable-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.

Step 5/9
Vegetable-Rice Casserole preparation step 5

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

Step 6/9
Vegetable-Rice Casserole preparation step 6

Add the cooked rice to a shallow baking dish (about 1.5 liters) (approximately 6 3/4 cup capacity) and smooth out with a spoon. Add vegetables and spread out evenly.

Step 7/9
Vegetable-Rice Casserole preparation step 7

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

Step 8/9
Vegetable-Rice Casserole preparation step 8

Pour the liquid over the vegetables in the baking dish, sprinkle with grated cheese and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F/convection 350°F) for about 35 minutes.

Step 9/9
Vegetable-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.

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