Young Vegetables with Wild Rice and Herb Dressing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 281 cal. | (13 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 106.1 μg | (177 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 731 mg | (18 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 150 grams Wild rice
- 1 medium Kohlrabi
- 100 grams young carrots
- 100 grams Snow peas
- 100 grams Spinach
- 1 bunch mixed Fresh herbs (such as, chives, chervil, lemon balm, borage, basil, parsley, sorrel)
- 1 tsp Mustard
- 2 Tbsps lemon juice
- 1 Tbsp White vinegar
- salt
- freshly ground peppers
- 4 Tbsps Safflower oil
Preparation steps
Bring the rice to a boil in 1/2 liter of salted water (approximately 2 cups), over medium heat for about 40 minutes and then drain.
Peel the kohlrabi and carrots and cut into 0.5 cm wide pins (approximately 1/4 inch). Rinse the snow peas and snip the ends. Rinse and drain the spinach.
Boil the kohlrabi and carrots in salted water for 2 minutes. Add the snow peas and cook for another 2 minutes until the vegetables are al dente. Lift out with a slotted spoon and rinse with cold water. Wilt the spinach in boiling water, remove, rinse and drain.
Rinse and dry the herbs and finely chop the leaves.
Combine the mustard with the lemon juice and vinegar and season with salt and pepper. Stir in 2 - 3 tablespoons of cooking water and slowly mix in the oil with a whisk.
Transfer the rice and vegetables to plates and serve drizzled with the dressing.
