Clean Eating Lunch

Whole Grain Rice with Blueberries

Average: 5 (5 votes)
(5 votes)
Whole Grain Rice with Blueberries

Whole grain rice with blueberries - Grainy rice and creamy avocado create the perfect contrast.

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Health Score:
94 / 100
20 min.
ready in 40 min.
Ready in

Healthy, because

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Nutritional values

Blueberries contain dark blue color pigments called anthocyanins, which inhibit inflammation and scavenge free radicals. This prevents skin aging and wrinkles, protects cells and us from cardiovascular diseases. Avocados provide us with plenty of good fat: the green fruits contain a lot of vitamin E and unsaturated fatty acids.

You can't get red camargue rice everywhere - fortunately, the dish tastes very good even with normal brown rice. If you like, you can use other berries instead of blueberries, for example raspberries or blackberries.

1 serving contains
(Percentage of daily recommendation)
Calorie393 cal.(19 %)
Protein8 g(8 %)
Fat22 g(19 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage7.7 g(26 %)
Vitamin A0 mg(0 %)
Vitamin D3.4 μg(17 %)
Vitamin E4.4 mg(37 %)
Vitamin K33.6 μg(56 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.6 mg(43 %)
Folate48.5 μg(16 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C30 mg(32 %)
Potassium980 mg(25 %)
Calcium63 mg(6 %)
Magnesium96 mg(32 %)
Iron3.4 mg(23 %)
Iodine7.5 μg(4 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.2 g
Uric acid95.2 mg
Cholesterol0.1 mg
Complete sugar9 g


2 shallots
2 garlic cloves
3 Tbsps olive oil
6 ½ ozs red rice (or wholemeal rice)
10 ozs Vegetable broth
3 ½ ozs Tomato juice
22 ozs Zucchini
2 sprigs rosemary
4 ozs Blueberries (fresh or frozen)
2 mature Avocados
1 Tbsp Lime juice
How healthy are the main ingredients?
ZucchiniBlueberryolive oilrosemaryshallotgarlic clove

Preparation steps


Peel and finely chop the shallots and garlic. Heat oil in a saucepan. Sauté shallots and garlic for 2 minutes over medium heat. Add rice and sauté for 2 minutes. Add broth and tomato juice, salt, pepper and simmer on low heat for 20 minutes, stirring occasionally.


In the meantime, clean the zucchini, wash and cut into bite-sized pieces. Wash rosemary, shake dry, remove the needles from 1 branch and chop finely. Mix the zucchini and rosemary needles into the rice and simmer everything together for another 5-10 minutes at low heat until the rice is cooked.


Meanwhile, wash blueberries and drain or thaw. Cut avocados in half, remove stones and grill avocados in a hot grill pan for 3-5 minutes over high heat.


Season zucchini rice with lime juice, salt and pepper. Place in 4 bowls, sprinkle with blueberries and garnish with remaining rosemary. Serve avocado halves separately.