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EatSmarter exclusive recipe

Vegetable-Rice Casserole

with Chive Yogurt
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Vegetable-Rice Casserole

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

Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
404
calories
Calories
0
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Nutritional values

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
1 ¼ pints
1
7 ounces
1
Kohlrabi (300 grams)
5
Carrots (100 grams each)
1 pound
2
4 ounces
1 bunch
7 ounces
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-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.

2.
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).

3.
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.

4.
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.

5.
Vegetable-Rice Casserole preparation step 5

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

6.
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.

7.
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.

8.
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.

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.