Vegan Fried Rice
Vegan Fried Rice - Simple satiator with a lot of flavor
Healthy, because
Even smarter
Nutritional values
High in protein, complex carbohydrates, and fiber lentils have vitamins of the B group and iron. Thus, they fill the stomach, provide increased performance and push the muscles. This supports digestion: Onions contain relatively many plant fibers and sulfur-containing essential oils - both of which have a positive effect on the intestinal flora.
Vegan fried rice can be easily pimped with an extra serving of vitamins and nutrients: Simply add some additional vegetables of your choice. Carrots, broccoli or pak choi, for example, are well suited.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 200 μg | (333 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 785 mg | (20 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 5 ozs small Brown lentil
- 10 ozs parboiled rice
- salt
- 1 Tbsp Curry powder
- 2 onions
- 6 ozs Baby spinach
- 4 Tbsps Peanut oil
- 1 tsp ground Cardamom
- peppers
Preparation steps
Cook lentils in twice the amount of boiling water for 20-25 minutes. Cook rice in 2.5 times the amount of salted water with curry powder according to package directions for 16-18 minutes. Then drain and drain both well.
Along the way, peel onions, cut in half and cut into strips. Spinach wash and shake dry.
Heat 2 tablespoons of oil in a frying pan. Fry the onion strips in it for 5-7 minutes over medium heat until golden brown; then remove again.
In the pan, heat the remaining oil. Add cardamom, rice and lentils and fry over high heat, turning, for about 5 minutes. Mix in spinach and cook for another 4-5 minutes. Season vegan fried rice with salt and pepper to taste, sprinkle with the fried onions and serve immediately.
