Recipes · Kenyan · Main Courses
Vegetable Rice
One serving has 444 kcal and 9 g protein, and at least a fifth of a woman's daily need of manganese (77%), folate (62%), thiamin (57%), iron (35%), copper (33%) and niacin (33%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (177 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Vegetarian
Ingredients
- 100 g Rice, white, long-grain, regular, raw, enriched
- 2.5 g Garlic, raw
- 20 g Green peas, canned, cooked, no added fat
- 10 g Carrots, raw
- 37.5 g Onions, raw
- 1.3 g Spices, cumin seed
- 1.3 g Spices, turmeric, ground
- 3.8 g Vegetable oil, NFS
- 0.5 g Salt, table
Method
- - Peel and crush the garlic cloves. If you don't have a pestle and mortar, chop them into small pieces. - Wash and dice the onion into medium-sized pieces or semi-circles, depending on your preference. - Drain the canned peas and set them aside.
- - In a large cooking pot (sufuria), heat the cooking oil over medium-low heat. - Add the diced onions and sauté gently until they become soft and translucent. - Add the crushed or chopped garlic, and continue stirring gently to prevent burning. Cook for about 2-3 minutes until fragrant.
- - Wash the rice thoroughly until the water runs clear to remove excess starch. If using basmati rice, soak it for 30 minutes before cooking for a fluffier texture. - Add the washed rice to the pot, stirring it well to combine with the fragrant onions and garlic. - Let the rice absorb the flavors for a couple of minutes while stirring.
- - Add water to the pot, and stir in the salt, turmeric powder, and cumin powder. - Bring the mixture to a boil over medium-high heat. - Once boiling, add the drained canned peas and diced carrots. - Lower the heat to medium-low, cover the pot, and let the rice simmer.
- - After about 15-20 minutes, check the rice by gently poking it with a fork. If it still feels wet, cover the pot and allow it to cook for a few more minutes. - If the rice is dry and fluffy, with no excess water remaining, it’s ready.
- - Remove the cover and fluff the rice with a spatula. Stir gently to combine the vegetables evenly. - Serve hot with salad or gravy on the side, and enjoy your flavorful vegetable rice! Tip for Beginners: Always use a large cooking pot to allow the rice to expand and cook evenly. Be careful not to over-stir the rice while cooking to prevent it from becoming mushy.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 444 kcal | 21% |
| Carbohydrates | 88.5 g | |
| Water | 72.6 mL | |
| Fiber | 3.7 g | 13% |
| Protein | 9 g | 19% |
| Tryptophan | 0.09 g | |
| Threonine | 0.26 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.6 g | |
| Lysine | 0.26 g | |
| Methionine | 0.17 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.39 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.44 g | |
| Histidine | 0.17 g | |
| Fat | 5 g | |
| Monounsaturated | 1.9 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 0.79 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 61.2 mg | 6% |
| Copper | 0.3 mg | 33% |
| Iron | 6.3 mg | 35% |
| Magnesium | 41.3 mg | 13% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 158 mg | 23% |
| Potassium | 293 mg | 6% |
| Selenium | 15.8 µg | 29% |
| Sodium | 264 mg | |
| Zinc | 1.5 mg | 18% |
| Thiamin (vitamin B1) | 0.63 mg | 57% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 4.6 mg | 33% |
| Pantothenic acid (vitamin B5) | 1 mg | 20% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 246 µg | 62% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 16.6 mg | 4% |
| Vitamin A | 92.9 µg | 13% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.98 mg | 7% |
| Vitamin K | 13.4 µg | 15% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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