Veggie Rice Parcels

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Veggie Rice Parcels
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Health Score:
Health Score
6,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
609
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie609 kcal(29 %)
Protein12.65 g(13 %)
Fat14.82 g(13 %)
Carbohydrates105.26 g(70 %)
Sugar added0 g(0 %)
Roughage4.93 g(16 %)
Vitamin A286.54 mg(35,818 %)
Vitamin D0 μg(0 %)
Vitamin E2.62 mg(22 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.15 mg(14 %)
Niacin3.14 mg(26 %)
Vitamin B₆0.28 mg(20 %)
Folate64.39 μg(21 %)
Pantothenic acid0.34 mg(6 %)
Biotin11.15 μg(25 %)
Vitamin B₁₂0.01 μg(0 %)
Vitamin C65.38 mg(69 %)
Potassium735.79 mg(18 %)
Calcium71.02 mg(7 %)
Magnesium38.85 mg(13 %)
Iron3.58 mg(24 %)
Iodine0.75 μg(0 %)
Zinc0.64 mg(8 %)
Saturated fatty acids4.96 g
Cholesterol15.26 mg
Author of this recipe:
How healthy are the main ingredients?
Basmati ricetomato

Ingredients

for
4
For the pilaf
2 tablespoons
2
3
8
1 teaspoon
1
red chile pepper (cut in half and deseeded if preferred)
1
onion (peeled and chopped)
2 cups
8
ripe tomatoes (roughly grated)
In addition
4
filo pastry sheets
2 tablespoons
butter (melted)
1 tablespoon
Chive (chopped)

Preparation steps

1.
For the pilaf: Heat the oil in a large pan and add the whole spices and chilli and cook for about 30 seconds. Add the onion and cook until translucent.
2.
Stir in the rice and tomato slush, season and stir to heat through. Leave to cool.
3.
Preheat the oven to 200°C | 400F | gas 6.
4.
Brush the filo sheets with melted butter and lay out.
5.
Spoon some of the tomato pilaf into the centre of each one, then gather the filo pastry up around to make a parcel.
6.
Use the chive stems to secure the parcel; if needed, dip in hot water to make more malleable. You could use cook’s string as well.
7.
Place on a greased baking sheet and bake in the oven for 15-20 minutes or until the pastry is crisp and golden. Serve with a garnish of chopped chives.
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