Wild Rice with Spinach, Feta and Walnuts
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
603
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 603 cal. | (29 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 195.6 μg | (326 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 752 mg | (19 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 206 mg | (69 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 30 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Cook the rice in 600 ml (approximately 2 1/2 cups) of boiling salted water.
2.
Rinse the spinach, trim and spin dry. Peel the onion and garlic and chop finely.
3.
Toast walnuts lightly in a dry pan. Remove, allow to cool and chop coarsely.
4.
Heat oil in the frying pan, add onion and garlic and sauté until translucent. Add the rice and cook, stirring constantly, for 6-8 minutes. Stir in the spinach and cook until wilted. Season with salt and pepper to taste, arrange in bowls and serve sprinkled with feta and walnuts.
