Jewelled wild rice with almonds

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
21%
Jewelled wild rice with almonds
75 min.
6
585kcal

Suggestions

Ingredients

  • 25 olive oil 
  • large onion chopped
  • 500 brown rice wild
  • 100 cranberries dried
  • vegetable stock 
  •  bay leaves 
  • large thyme leaves 
  • small flat parsley chopped
  • 50 almonds flaked toasted
  • 0.5  orange zest finely grated
  • servings olive oil 
  • servings juice of lemon 

Equipment

  • oven
  • casserole dish

Directions

  1. Heat oven to 180C/160C fan/gas
  2. Heat the butter or oil in a flameproof casserole dish and gently cook the onion for 15 mins until just starting to turn golden.
  3. Add the rice and cranberries, and stir a few times until coated. Season well and pour over the stock.
  4. Float the bay leaves and thyme on top of the stock, and put a circle of baking parchment on top of that. Cover with a lid and put in the oven for 45 mins until the rice is tender. Stir through the parsley, almonds and orange zest.
  5. Serve hot, or leave to go cold and serve as a salad, dressed with olive oil and lemon juice.

Nutrition Facts

Calories585kcal
Protein5.64%
Fat37.44%
Carbs56.92%

Properties

Glycemic Index
36.29
Glycemic Load
37.18
Inflammation Score
-8
Nutrition Score
17.878260990848%

Flavonoids

Cyanidin
0.31mg
Delphinidin
0.02mg
Catechin
0.11mg
Epigallocatechin
0.22mg
Epicatechin
0.05mg
Eriodictyol
0.75mg
Hesperetin
2.17mg
Naringenin
0.24mg
Apigenin
0.38mg
Luteolin
0.11mg
Isorhamnetin
1.47mg
Kaempferol
0.2mg
Myricetin
0.44mg
Quercetin
5.91mg

Nutrients percent of daily need

Calories:584.72kcal
29.24%
Fat:24.81g
38.17%
Saturated Fat:3.3g
20.65%
Carbohydrates:84.89g
28.3%
Net Carbohydrates:79.52g
28.92%
Sugar:15.31g
17.01%
Cholesterol:0mg
0%
Sodium:668.1mg
29.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.4g
16.81%
Manganese:3.39mg
169.68%
Magnesium:146.34mg
36.59%
Vitamin E:5.13mg
34.2%
Phosphorus:270.39mg
27.04%
Vitamin B1:0.38mg
25.33%
Vitamin B6:0.48mg
24.09%
Fiber:5.37g
21.49%
Vitamin B3:4.04mg
20.2%
Copper:0.34mg
17.08%
Vitamin K:15.04µg
14.32%
Vitamin B5:1.38mg
13.76%
Zinc:2.02mg
13.46%
Iron:2.1mg
11.68%
Vitamin C:9.55mg
11.58%
Potassium:348.95mg
9.97%
Vitamin B2:0.15mg
8.62%
Vitamin A:382.32IU
7.65%
Folate:28.77µg
7.19%
Calcium:61.04mg
6.1%