Basque Rice-and-Kale Chowder

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
86%
Basque Rice-and-Kale Chowder
45 min.
4
266kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  •  bay leaves 
  • 0.7 cup chickpeas canned drained (garbanzo beans)
  • 14.5 ounce canned tomatoes undrained chopped canned
  • 0.5 cup celery chopped
  • cup brown rice long-grain cooked
  • cup bell pepper green chopped
  • tablespoon hungarian paprika sweet
  • cups kale chopped
  • teaspoons olive oil 
  • cup onion chopped
  • 0.5 cup raisins 
  • 14.5 ounce vegetable broth fresh canned
  • 1.5 cups water 

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over medium-high heat.
  2. Add onion and next 5 ingredients (onion through bay leaves); saut 2 minutes.
  3. Add water, tomatoes, and broth; bring to a boil.
  4. Add kale, rice, chickpeas, and raisins; reduce heat, and simmer 10 minutes or until thoroughly heated.

Nutrition Facts

Calories266kcal
Protein10.81%
Fat24.06%
Carbs65.13%

Properties

Glycemic Index
77.03
Glycemic Load
12.46
Inflammation Score
-10
Nutrition Score
23.135217334913%

Flavonoids

Cyanidin
0.19mg
Catechin
0.1mg
Epigallocatechin
0.2mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.37mg
Luteolin
1.9mg
Isorhamnetin
4.68mg
Kaempferol
5.25mg
Myricetin
0.01mg
Quercetin
11.39mg

Nutrients percent of daily need

Calories:265.89kcal
13.29%
Fat:7.69g
11.84%
Saturated Fat:0.89g
5.53%
Carbohydrates:46.85g
15.62%
Net Carbohydrates:38.06g
13.84%
Sugar:8.92g
9.92%
Cholesterol:0mg
0%
Sodium:654.36mg
28.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.78g
15.55%
Vitamin C:53.61mg
64.98%
Manganese:1.29mg
64.38%
Vitamin K:55.91µg
53.25%
Vitamin A:2553.32IU
51.07%
Fiber:8.79g
35.17%
Vitamin B6:0.59mg
29.66%
Vitamin E:4.31mg
28.72%
Copper:0.49mg
24.47%
Magnesium:91.67mg
22.92%
Potassium:800.29mg
22.87%
Iron:3.44mg
19.1%
Phosphorus:179.09mg
17.91%
Vitamin B2:0.28mg
16.28%
Vitamin B3:3.08mg
15.41%
Vitamin B1:0.23mg
15.24%
Calcium:126.83mg
12.68%
Folate:49.39µg
12.35%
Selenium:6.82µg
9.74%
Zinc:1.31mg
8.7%
Vitamin B5:0.72mg
7.21%
Source:My Recipes