Wild Rice with Spinach, Feta and Walnuts

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Wild Rice with Spinach, Feta and Walnuts
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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)
Calorie603 cal.(29 %)
Protein21 g(21 %)
Fat31 g(27 %)
Carbohydrates59 g(39 %)
Sugar added0 g(0 %)
Roughage6.9 g(23 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E7.9 mg(66 %)
Vitamin K195.6 μg(326 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.6 mg(43 %)
Folate168 μg(56 %)
Pantothenic acid1 mg(17 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C26 mg(27 %)
Potassium752 mg(19 %)
Calcium174 mg(17 %)
Magnesium206 mg(69 %)
Iron4 mg(27 %)
Iodine32 μg(16 %)
Zinc5.8 mg(73 %)
Saturated fatty acids7.4 g
Uric acid30 mg
Cholesterol21 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
300 grams Wild rice
salt
200 grams fresh, young Spinach
1 onion
1 garlic clove
100 grams blanched Walnut
2 Tbsps olive oil
freshly ground peppers
120 grams finely crumbled Feta
How healthy are the main ingredients?
SpinachFetaWalnutolive oilsaltonion

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.