Difference between revisions of "One-pot zucchini and chickpea rice"

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(Created page with "Difficulty: 1/5 Time: 25 minutes Servings: 4 Ingredients: *4 cups water *2 cups brown rice *480g (2 cans) rinsed and drained chickpeas *3 (350g) cubed small-sized zucchini...")
 
 
(3 intermediate revisions by the same user not shown)
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[[File:One-pot zucchini and chickpea rice.jpeg|thumb]]
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Difficulty: 1/5
 
Difficulty: 1/5
  
−
Time: 25 minutes
+
Preparation and cooking time: 25 minutes
  
 
Servings: 4
 
Servings: 4
 +
 +
Cost per serving: $0.95 (total cost: $3.80)
 +
 +
Cost per 2000 kcal: $3.45
 +
 +
{| class="wikitable sortable mw-collapsible"
 +
|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
 +
|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 550         (''calories in whole recipe: 2200'')'''
 +
|-
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''31%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''17.7g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|47%
 +
| style="background-color:#FFCEB5;"|0.9g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|34%
 +
| style="background-color:#FFCEB5;"|0.3g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|42%
 +
| style="background-color:#FFCEB5;"|0.7g
 +
|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''82%'''''
 +
| rowspan="3" style="background-color:#B5E6FF;"|'''''106.8g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|35%
 +
| style="background-color:#B5E6FF;"|13.5g
 +
|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|93.3g
 +
|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|10.8g
 +
|-
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''
 +
| rowspan="3" style="background-color:#EDCBFF;"|'''''6.9g'''''
 +
| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|9%
 +
| style="background-color:#EDCBFF;"|0.2g
 +
|-
 +
| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|10%
 +
| style="background-color:#EDCBFF;"|1.8g
 +
|-
 +
| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.9g
 +
|-
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|50%
 +
| style="background-color:#FEE1C3; width:55px;"|0.6mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|11%
 +
| style="background-color:#FEE1C3; width:55px;"|0.2mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|45%
 +
| style="background-color:#FEE1C3;"|7.2mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|32%
 +
| style="background-color:#FEE1C3;"|1.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|58%
 +
| style="background-color:#FEE1C3;"|0.8mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|30%
 +
| style="background-color:#FEE1C3;"|121.8μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|9%
 +
| style="background-color:#FEE1C3;"|88.7μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|28%
 +
| style="background-color:#FEE1C3;"|25.6mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|10%
 +
| style="background-color:#FEE1C3;"|1.5mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|13%
 +
| style="background-color:#FEE1C3;"|15.8μg
 +
|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
 +
| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|94.6mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|78%
 +
| style="background-color:#B5FFBB;"|0.7mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|41%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|42%
 +
| style="background-color:#B5FFBB;"|169.4mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|175%
 +
| style="background-color:#B5FFBB;"|4.0mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|65%
 +
| style="background-color:#B5FFBB;"|455.9mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|18%
 +
| style="background-color:#B5FFBB;"|890.0mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|36%
 +
| style="background-color:#B5FFBB;"|19.9μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|29%
 +
| style="background-color:#B5FFBB;"|3.3mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:

Latest revision as of 18:12, 16 January 2021

One-pot zucchini and chickpea rice.jpeg

Difficulty: 1/5

Preparation and cooking time: 25 minutes

Servings: 4

Cost per serving: $0.95 (total cost: $3.80)

Cost per 2000 kcal: $3.45

Nutrition facts per serving
CALORIES PER SERVING (kcal): 550         (calories in whole recipe: 2200)
Proteins 31% 17.7g Protein: lysine 47% 0.9g
Protein: methionine 34% 0.3g
Protein: isoleucine 42% 0.7g
Carbohydrates 82% 106.8g Fibers 35% 13.5g
Net carbs n/a 93.3g
Sugars n/a 10.8g
Fats 10% 6.9g Omega-3 9% 0.2g
Omega-6 10% 1.8g
Saturated fats n/a 0.9g
Vitamin B1 50% 0.6mg Vitamin B2 11% 0.2mg
Vitamin B3 45% 7.2mg Vitamin B5 32% 1.6mg
Vitamin B6 58% 0.8mg Folate 30% 121.8μg
Vitamin A 9% 88.7μg Vitamin C 28% 25.6mg
Vitamin E 10% 1.5mg Vitamin K 13% 15.8μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 94.6mg Copper 78% 0.7mg
Iron 41% 3.3mg Magnesium 42% 169.4mg
Manganese 175% 4.0mg Phosphorus 65% 455.9mg
Potassium 18% 890.0mg Selenium 36% 19.9μg
Zinc 29% 3.3mg Sodium to taste

Ingredients:

  • 4 cups water
  • 2 cups brown rice
  • 480g (2 cans) rinsed and drained chickpeas
  • 3 (350g) cubed small-sized zucchinis
  • 2 sliced small-sized onions
  • 1/2 tsp ground turmeric
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 3 cubed tomatoes

Instructions:

  • In a large pot, combine all of the ingredients together except the tomatoes. Bring to a boil, then reduce the heat and simmer until there is no more water left. As the rice cooks, stir the rice every now and then to make sure the rice does not stick.
  • Once all of the water has evaporated, turn off the heat, and mix in the tomatoes and serve.

Serving:

Scoop a ladle of rice onto a plate. Top with fresh greens like arugula or parsley for added colour and freshness. Crack some black pepper for an added kick.

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