Vegan Delicacy

Wild Rice with Brussels Sprouts and Parsnips

5
Average: 5 (4 votes)
(4 votes)
Wild Rice with Brussels Sprouts and Parsnips

Wild rice with Brussels sprouts and parsnips - This powerful vegetable mix provides plenty of fiber

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
393
calories
Calories

Healthy, because

Even smarter

Nutritional values

Brussels sprouts and parsnips contain mustard oils that stimulate digestion and kill disease-causing bacteria. Those who suffer from flatulence can relieve the discomfort with spices such as caraway and thyme.

If you can't get pure wild rice, you can also use a mixture of brown and wild rice. Lamb's lettuce, for example, can be replaced with purslane for an even nuttier flavor.

1 serving contains
(Percentage of daily recommendation)
Calorie393 kcal(19 %)
Protein31 g(32 %)
Fat16 g(14 %)
Carbohydrates55 g(37 %)
Sugar added2 g(8 %)
Roughage11.7 g(39 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.7 mg(31 %)
Vitamin K162 μg(270 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.8 mg(57 %)
Folate261 μg(87 %)
Pantothenic acid1.3 mg(22 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C190 mg(200 %)
Potassium1,538 mg(38 %)
Calcium182 mg(18 %)
Magnesium129 mg(43 %)
Iron3.6 mg(24 %)
Iodine16 μg(8 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.4 g
Uric acid139 mg
Cholesterol0 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
4 ½ ozs Wild rice
salt
2 Oranges
2 tsps lemon juice
1 tsp Agave syrup
1 tsp fresh thyme leaves
5 Tbsps olive oil
14 ozs Brussels sprouts
18 ozs Parsnips
1 ¾ ozs Apple juice
3 ½ ozs Vegetable broth
2 generous pinches Chinese 5 spice powder (or curry powder)
peppers
1 handful lamb's lettuce
1 Tbsp Sesame seeds

Preparation steps

1.

Cook wild rice according to package directions in boiling salted water for 40-45 minutes until al dente. Then drain, rinse and leave to drain.

2.

Meanwhile, peel oranges to remove all white. Cut out fruit fillets between separating skins, reserving juice; squeeze out remaining orange. Stir juice with lemon juice, agave syrup, thyme and 4 tablespoons oil to a dressing and set aside.

3.

Clean, wash and halve Brussels sprouts. Clean, peel, wash and quarter parsnips lengthwise.

4.

About 15 minutes before rice is ready, heat remaining oil in a frying pan. Sauté Brussels sprouts and parsnips in it for 5 minutes over medium heat. Add apple juice and broth and season with salt, mixed spices and pepper. Saute vegetables for another 5 minutes until liquid is almost evaporated, stirring frequently. Then add rice and cook for another 3 minutes.

5.

Clean lamb's lettuce, wash thoroughly and shake dry. Arrange pan contents on plates, top with orange fillets, sprinkle with sesame seeds and garnish with lamb's lettuce. Serve the dressing on the side.