Wild Rice with Brussels Sprouts and Parsnips
Wild rice with Brussels sprouts and parsnips - This powerful vegetable mix provides plenty of fiber
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.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.7 g | (39 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 162 μg | (270 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 261 μg | (87 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 1,538 mg | (38 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 139 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- 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
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.
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.
Clean, wash and halve Brussels sprouts. Clean, peel, wash and quarter parsnips lengthwise.
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.
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.
