Whole Grain Rice with Blueberries
Whole grain rice with blueberries - Grainy rice and creamy avocado create the perfect contrast.
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 33.6 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 48.5 μg | (16 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 980 mg | (25 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 7.5 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 95.2 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 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
- salt
- peppers
- 22 ozs Zucchini
- 2 sprigs rosemary
- 4 ozs Blueberries (fresh or frozen)
- 2 mature Avocados
- 1 Tbsp Lime juice
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.
