Rice with broccoli and roasted carrots
Rice with broccoli and carrots is a healthy and diet-friendly vegan dish. Want to know how to make rice with vegetables? Discover a recipe for rice with veggies!
Rice with broccoli and roasted carrots is a simple way to prepare a nutritious and valuable vegan meal.
Basmati rice is an extremely precious product with delicate grains and a distinct taste. It’s an excellent source of carbohydrates and fiber. It contains a significant amount of minerals including zinc, selenium, phosphorus, iron, manganese and copper, and is also notable for its substantial content of B vitamins.
Broccoli is loaded with vitamins, minerals, and antioxidants, primarily known for high levels of vitamin A, C, K, folate, as well as minerals like phosphorus, magnesium, potassium and calcium. Carrots are an excellent source of vitamins C, E, K and B-group vitamins and minerals such as potassium, calcium, phosphorus, sodium and magnesium.
Want to know how to make rice with vegetables? Discover a simple recipe for a diet-friendly rice with vegetables!
Preparation time: 25 min
Calories: 406
Protein: 11 g
Carbohydrates: 67 g
Fats: 13 g
Ingredients for rice with broccoli and roasted carrots:
- Basmati rice 1/4 cup (50 g)
- Broccoli 1 small piece (150 g)
- Carrot 1 medium piece (90 g)
- Canned tomatoes 1/2 package (200 g)
- Onion 1 small piece (50 g)
- Ginger 2 cm piece (10 g)
- Garlic 1 clove (5 g)
- Olive oil 1 tablespoon (10 g)
- Salt
- Turmeric
- Cinnamon
- Curry
- Smoked sweet paprika
Preparation of rice with broccoli and roasted carrots:
Step 1: Cook the rice (check the recipe). In the meantime, prepare the other ingredients.
Step 2: Preheat the oven to 180 degrees Celsius. Peel the garlic and grate it on a fine grater. Peel the ginger piece and grate it on a fine grater as well. Place half of the olive oil (reserve the rest for frying), grated garlic, grated ginger, and a pinch of salt in a bowl. Mix together.
Step 3: Wash the carrots, peel off the skin, and cut them into 1-2 cm pieces. Put the carrot pieces into the bowl with the marinade and coat them thoroughly.
Step 4: Transfer the carrots onto a baking sheet lined with parchment paper. Place in the oven. Bake until medium soft, about 10-15 minutes, stirring halfway through.
Step 5: Wash the broccoli and divide it into small florets (the smaller the florets, the easier it is to find any browning or spoilage, which should be cut off and discarded). Pour some water (about 0.5 cm high) into a pan and add the broccoli florets. From the moment it boils, cook for about 4 minutes, stirring occasionally. Then transfer to a bowl.
Step 6: Peel and finely chop the onion. Heat the rest of the olive oil in a dry pan. After a moment, add the onion. Fry for a few minutes, stirring frequently.
Step 7: Then add the tomatoes (along with the juice) and season with turmeric, cinnamon, curry, and smoked paprika. Fry again for a few minutes, stirring frequently.
Step 8: Add the carrot, broccoli, and rice. Season with salt and mix thoroughly.
Step 9: Transfer onto a plate.
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