Squash and Rice Bowl
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
321
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 321 cal. | (15 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11.4 g | (38 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 36.1 μg | (60 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 182 μg | (61 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,560 mg | (39 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion (chopped)
- 4 cloves garlic cloves
- 2 tsps ground cilantro
- 2 tsps Madras curry powder
- granulated sugar
- 2 Tbsps Coconut oil
- 1 tsp Cumin
- 8 cups sugarloaf Pumpkin (cored and diced)
- 1 cup Basmati rice (rinsed in several changes of water)
- 2 cups vegetable stock
- salt
- freshly ground Black pepper
Preparation steps
1.
Blitz together the onion, garlic, ground coriander, curry powder, sugar, seasoning and a splash of warm water in a food processor until smooth.
2.
Heat the oil in a saucepan set over a medium heat until hot. Add the cumin seeds and fry for 30 seconds.
3.
Add the onion paste, fry for 2 minutes, and then stir in the pumpkin and rice. Cover with the stock, stir well, and cook until simmering.
4.
Cover the saucepan with a lid and cook over a reduced heat for 10 - 12 minutes until the rice and pumpkin are tender.
5.
Remove the saucepan from the heat and let the rice and pumpkin stand covered for 10 minutes.
6.
Fluff with a fork, season to taste, and spoon into bowls before serving.
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