Vegetables and Rice Stew
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
275
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 25.6 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 728 mg | (18 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Brown rice
- salt
- freshly ground peppers
- 1 onion
- 2 red Bell pepper
- 1 Zucchini
- 2 stalks Celery
- 200 grams Fennel
- 2 Tbsps sunflower oil
- 800 milliliters Vegetable broth
- 2 tsps dried thyme
- 2 sprigs marjoram
Preparation steps
1.
In a colander, rinse rice under cold running water. Transfer rice to a pot, along with double the amount of salted water. Bring to a boil, cover and simmer over low heat, about 30 minutes.
2.
Peel and finely chop onion. Halve peppers, remove seeds and ribs, and cut into thin strips. Rinse and trim zucchini, celery and fennel. Cut zucchini and celery into cubes. Slice fennel thinly.
3.
In hot oil, cook onion until translucent. Add vegetables and stir-fry a few minutes. Add broth, cover and simmer 15 minutes.
4.
Rinse marjoram and remove leaves from stems. Mix rice into the vegetables. Season with thyme, salt and pepper. Serve stew sprinkled with marjoram leaves.
