Rice with Roasted Butternut Squash
Rice with roasted butternut squash - Simple, but really delicious!
Healthy, because
Even smarter
Nutritional values
The Butternut squash provides us with a lot of beta-carotene. On the one hand, the secondary plant substance acts as an antioxidant, and at the same time it is a precursor of vitamin A, which is important for healthy eyes and radiant skin. Pomegranate seeds are bursting with secondary plant compounds that protect our cells from environmental irritants.
Unfortunately, pumpkin is not in season all year round. Alternatively, you can use sweet potatoes or carrots for the vegan dish. If you can't get fresh bay leaves, use dried ones instead.
(Percentage of daily recommendation)
| Calorie | 321 cal. | (15 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 27.4 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 628 mg | (16 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 14 ozs butternut squash pulp
- 2 Tbsps olive oil
- salt
- peppers
- 2 shallots
- 1 red chili pepper
- 7 ozs Brown basmati rice
- 14 ozs Vegetable broth
- 1 tsp ground Turmeric
- 1 tsp ground Cumin
- 2 fresh bay leaves
- 8 ozs frozen Peas (defrosted)
- ½ pomegranate (seeds)
Preparation steps
Cut the pumpkin into 1/2-inch cubes, then mix with 1 tablespoon of oil, salt, and pepper. Spread on a baking tray and roast in a preheated oven at 180 °C / 350 °F for 15-20 minutes.
In the meantime, peel the shallots and dice finely. Clean, wash and finely chop the chili pepper. Heat remaining oil in a saucepan. Sauté shallots and chili in it over medium heat for 3 minutes. Rinse rice in cold water, add and stir-fry briefly, then deglaze with a little stock. Pour in remaining broth, season with salt, pepper, turmeric and cumin, add bay leaves and cook everything for about 25 minutes; add some broth if needed. Mix in peas and cook for another 5 minutes. Remove bay leaves and add diced pumpkin.
Season turmeric vegetable rice, sprinkle with pomegranate seeds and serve.
