Vegetable Wok with Rice
Vegetable wok with rice - Hearty rice with plenty of green vegetables: delicious, healthy and beautifully aromatic! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Wild rice provides plenty of fiber, vitamins and minerals. In combination with the green vegetables, the pan contents become a good supplier of blood-forming iron and calcium, which strengthens bones and teeth. The vegetables also score high in folic acid, vitamin C and potassium. These vitamins support a strong immune system, cell growth and balance the water balance.
The vegetable stir-fry with rice can also be prepared with other vegetables of your choice. However, pay attention preferably to food of the respective season and support traders of your region. This additionally protects our environment. For a vegan version, simply use a soy-based yogurt preparation.
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 581.8 μg | (970 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.1 mg | (76 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 307 μg | (102 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 210 mg | (221 %) | ||
| Potassium | 1,582 mg | (40 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 7 ozs wild rice mix
- salt
- 1 lemon
- 5 ozs Yogurt (low-fat)
- 18 ozs Brussels sprouts
- 1 Zucchini
- 2 scallions
- 3 ozs Spinach
- 2 Tbsps sesame oil
- peppers
- Nutmeg (Freshly grated)
Kitchen utensils
Preparation steps
Cook rice according to package directions in twice the amount of lightly salted water over low heat for 25-30 minutes until al dente. Stir occasionally and then loosen up.
Meanwhile, cut lemon in half and squeeze juice. Season yogurt with salt, pepper and lemon and set aside.
Clean and wash Brussels sprouts and cook in boiling salted water over medium heat for about 10-12 minutes. Rinse with cold water and drain. Clean zucchini, wash, halve and cut into thin slices. Clean spring onions, wash and cut diagonally into rolls. Clean spinach, wash, shake dry and cut into strips.
Heat oil in a wok or large frying pan. Stir-fry spring onions, rice and zucchini in it over medium heat for about 5 minutes. Add spinach and Brussels sprouts and cook, stirring, for 2-3 minutes. Season with salt, pepper, 1 pinch of freshly grated nutmeg and lemon juice, serve with yogurt.
