Fine Vegetable Cuisine

Vegetable Wok with Rice

4.764705
Average: 4.8 (17 votes)
(17 votes)
Vegetable Wok with Rice

Vegetable wok with rice - Hearty rice with plenty of green vegetables: delicious, healthy and beautifully aromatic! Photo: Beeke Hedder

share Share
print
bookmark_border Copy URL
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
315
calories
Calories

Healthy, because

Even smarter

Nutritional values

Wild rice provides plenty of fiber, vitamins and minerals. In combination with the green vegetables, the pan contents become a good supplier of blood-forming iron and calcium, which strengthens bones and teeth. The vegetables also score high in folic acid, vitamin C and potassium. These vitamins support a strong immune system, cell growth and balance the water balance.

The vegetable stir-fry with rice can also be prepared with other vegetables of your choice. However, pay attention preferably to food of the respective season and support traders of your region. This additionally protects our environment. For a vegan version, simply use a soy-based yogurt preparation.

1 serving contains
(Percentage of daily recommendation)
Calorie315 cal.(15 %)
Protein20 g(20 %)
Fat7 g(6 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K581.8 μg(970 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin9.1 mg(76 %)
Vitamin B₆1 mg(71 %)
Folate307 μg(102 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.8 μg(28 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C210 mg(221 %)
Potassium1,582 mg(40 %)
Calcium257 mg(26 %)
Magnesium178 mg(59 %)
Iron7.7 mg(51 %)
Iodine16 μg(8 %)
Zinc3.7 mg(46 %)
Saturated fatty acids1.3 g
Uric acid227 mg
Cholesterol2 mg
Complete sugar8 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ozs wild rice mix
salt
1 lemon
5 ozs Yogurt (low-fat)
18 ozs Brussels sprouts
1 Zucchini
2 scallions
3 ozs Spinach
2 Tbsps sesame oil
peppers
Nutmeg (Freshly grated)
How healthy are the main ingredients?
Brussels sproutssesame oilSpinachsaltlemonZucchini
Preparation

Kitchen utensils

1 Wok or a large pan, 1 Pot, 1 Sieve, 1 Cutting board, 1 Knife, 1 Bowl

Preparation steps

1.

Cook rice according to package directions in twice the amount of lightly salted water over low heat for 25-30 minutes until al dente. Stir occasionally and then loosen up.

2.

Meanwhile, cut lemon in half and squeeze juice. Season yogurt with salt, pepper and lemon and set aside.

3.

Clean and wash Brussels sprouts and cook in boiling salted water over medium heat for about 10-12 minutes. Rinse with cold water and drain. Clean zucchini, wash, halve and cut into thin slices. Clean spring onions, wash and cut diagonally into rolls. Clean spinach, wash, shake dry and cut into strips.

4.

Heat oil in a wok or large frying pan. Stir-fry spring onions, rice and zucchini in it over medium heat for about 5 minutes. Add spinach and Brussels sprouts and cook, stirring, for 2-3 minutes. Season with salt, pepper, 1 pinch of freshly grated nutmeg and lemon juice, serve with yogurt.