Apple & blackberry rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Apple & blackberry rice
10 min.
4
446kcal

Suggestions


If you're looking for a quick and delightful side dish that's both healthy and indulgent, look no further than this Apple & Blackberry Rice! Perfect for anyone seeking a deliciously fruity treat, this recipe brings together the comforting texture of rice pudding, the sweet tang of apple sauce, and the fresh burst of blackberries. It's vegan, gluten-free, and dairy-free, making it an ideal choice for those with dietary restrictions or anyone simply craving something light and wholesome.

In just 10 minutes, you can create a dish that's not only easy to prepare but also bursting with vibrant flavors. The addition of soft brown sugar adds a touch of sweetness, and the blackberries on top give it that extra pop of color and taste. This dessert can also be made ahead, allowing you to prep it up to two hours in advance—perfect for a no-fuss treat at any time of the day.

Whether you're serving it as a refreshing side dish or as a light dessert, this Apple & Blackberry Rice will be a crowd-pleaser. It's a wonderful way to enjoy a fruity, feel-good snack without the guilt. Treat yourself and your loved ones to a bowl of this deliciously simple and nutritious dish—it's bound to become a new favorite in your recipe collection!

Ingredients

  • 425 rice canned
  • 185 apple sauce 
  • 150 blackberries frozen (or use and defrost)
  • tbsp brown sugar soft

Equipment

  • bowl

Directions

  1. In 4 small dessert bowls or glasses, layer the rice pudding, apple sauce and blackberries, finishing with a few blackberries on top. Scatter with the brown sugar and leave in the fridge for 10 mins until the sugar has melted. You can also make up to 2 hrs ahead and keep covered in the fridge.

Nutrition Facts

Calories446kcal
Protein7.44%
Fat1.91%
Carbs90.65%

Properties

Glycemic Index
21.55
Glycemic Load
51.53
Inflammation Score
-4
Nutrition Score
10.686956535215%

Flavonoids

Cyanidin
37.48mg
Pelargonidin
0.17mg
Peonidin
0.08mg
Catechin
14.22mg
Epigallocatechin
0.04mg
Epicatechin
4.25mg
Epigallocatechin 3-gallate
0.25mg
Kaempferol
0.1mg
Myricetin
0.25mg
Quercetin
2.27mg

Nutrients percent of daily need

Calories:446.16kcal
22.31%
Fat:0.93g
1.43%
Saturated Fat:0.2g
1.25%
Carbohydrates:99.66g
33.22%
Net Carbohydrates:95.79g
34.83%
Sugar:12.12g
13.47%
Cholesterol:0mg
0%
Sodium:8.29mg
0.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.18g
16.37%
Manganese:1.41mg
70.68%
Selenium:16.4µg
23.44%
Copper:0.31mg
15.55%
Fiber:3.88g
15.51%
Phosphorus:132.99mg
13.3%
Vitamin B5:1.21mg
12.08%
Vitamin C:8.34mg
10.11%
Vitamin B6:0.2mg
10.02%
Vitamin B3:1.99mg
9.94%
Zinc:1.37mg
9.15%
Magnesium:35.99mg
9%
Vitamin K:7.76µg
7.39%
Iron:1.23mg
6.84%
Potassium:225.14mg
6.43%
Vitamin B1:0.09mg
6.26%
Folate:19.32µg
4.83%
Calcium:47.46mg
4.75%
Vitamin B2:0.08mg
4.45%
Vitamin E:0.63mg
4.2%
Vitamin A:93.66IU
1.87%