Family - Hidden veggies - 20-25 min - veggie - other cheese - rice
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Family - Hidden veggies - 20-25 min - veggie - other cheese - rice

with cauliflower rice and mango chutney

Labels:
Veggie
•Familie
•Caloriebewust
Allergenen :
Melk (inclusief lactose)
•Selderij
•Mosterd
•Cashewnoten

Raadpleeg altijd het productetiket voor de meest accurate informatie over ingrediënten en allergenen

Bereidingstijd25 minuten
oventijd25 minuten
NiveauMakkelijk

Ingredienten

Hoeveelheden

½ pak(ken)

Kikkererwten

100 gram

Bloemkoolrijst

40 gram

Witte langgraanrijst

½ stuk(s)

Ui

1 stuk(s)

Knoflookteen

1 stuk(s)

Tomaat

½ stuk(s)

Wortel

50 gram

Roomkaas

(Bevat Melk (inclusief lactose))

¾ zakje(s)

Kerriepoeder

(Bevat Selderij, Mosterd)

20 gram

Mangochutney

(Bevat Mosterd)

10 gram

Cashewstukjes

(Bevat Cashewnoten Kan bevatten Pinda's, Noten, Sesamzaad)

5 gram

Verse bladpeterselie

(Kan bevatten Selderij)

½ stuk(s)

Limoen

Zelf toevoegen

1 el

Zonnebloemolie

50 ml

Zoutarme groentebouillon

naar smaak

Peper en zout

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Voedingswaarden

Energie (kJ)2715 kJ
Energie (kcal)649 kcal
Vetten28.6 g
waarvan verzadigd7.6 g
Koolhydraten75.5 g
waarvan suikers20.5 g
Vezels16.7 g
Eiwitten19.4 g
Zout1.1 g

Benodigdheden

•Hapjespan met deksel
•Pan
•Staafmixer
•Koekenpan

Instructies

1
  • Dice the tomato and chop the carrot into thin crescents.
  • Heat a drizzle of sunflower oil in a lidded deep frying pan over medium-high heat and fry the tomato and carrot for 2 - 3 minutes.
  • In the meantime, chop the onion and crush or mince the garlic.
  • Add to the deep frying pan and fry for another 1 - 2 minutes. 
2
  • Boil plenty of water in a pot or saucepan for the rice. Prepare the stock.
  • Add the curry spices to the pan with the vegetables and fry for 1 minute, then stir in the stock and mango chutney. Bring to a quick boil, cover with a lid, and simmer on medium heat for 8 - 10 minutes.
  • Boil the rice for 8 - 11 minutes or until done. Add the cauliflower rice during the final minute of cooking. Drain and season with salt and pepper. Keep warm until serving. 
3
  • Drain and rinse the chickpeas.
  • Heat a drizzle of sunflower oil in a frying pan over medium heat and fry the chickpeas for 12 - 15 minutes. Season with salt and pepper to taste.
  • Chop the parsley. Quarter the lime.
  • Add the cream cheese to the curry and use an immersion blender to puree it into a smooth sauce (see Tip). Season with salt and pepper to taste.

Tip: If preferred you can also puree the chickpeas. Add some extra stock to reach the desired consistency. 

4
  • Serve the rice on plates.
  • Add the curry on top following with the chickpeas.
  • Garnish with the cashews and parsley.
  • Serve with the lime wedges.

Did you know... tomatoes are high in vitamins A, C and E, as well as lycopene, an antioxidant which protects our cells against damage. The riper the tomato, the richer it is in lycopene!