Your Recipe

Quick Brown Rice Congee

Ingrédient Quantité Calories
Riz brun à grains moyens cru 190g 688kcal
Champignons (bruns, italiens) 88g 19kcal
Racine de gingembre 84.9g 68kcal
Ail 6g 9kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 30g 10kcal
Bouillon de légumes 235g 12kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 14.2g 8kcal
Tofu, extra ferme, préparé avec du nigari 397g 330kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
1 cup dried brown rice
1 14-oz. package extra-firm tofu, drained and cut into cubes
8 oz. sliced cremini mushrooms
3 cups mushroom or vegetable broth
1 tablespoons reduced-sodium soy sauce
3 slices fresh ginger root
2 cloves garlic, minced (2 tsp.)
2 scallions (green onions), thinly sliced
Sesame seeds, for garnish

INSTRUCTIONS
Cook brown rice according to package directions. Set aside.
Preheat the oven to 400˚F, and line 2 baking sheets with parchment paper or silicone baking mats. Spread tofu cubes on one baking sheet and mushroom slices on the other. Roast 10 minutes. Flip tofu cubes and mushroom slices, and roast 8 to 10 minutes more or until browned on the edges.
Meanwhile, bring the rice, broth, soy sauce, ginger, and garlic to a simmer in a large saucepan. Simmer, partially covered, 10 minutes, or until rice is soft and has absorbed some of the broth. Spoon the congee (rice) into bowls, and top with roasted tofu cubes, mushrooms, sliced green onions, and sesame seeds.

Valeurs nutritives
Taille des portions 261 g | ml
Quantité par portion 286
1196
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.7g 9%
Gras saturés 1.2g 6%
Sodium 313mg 14%
Total des glucides 44g 16%
Fibres alimentaires 3.4g 12%
Sucre 2g
Protéine 15g 30%
Vitamine D 0mcg 0%
Calcium 314mg 24%
Fer 3.3mg 18%
Potassium 493mg 10%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 10.8 mcg 1%
Thiamine [B1] 0.292 mg 24%
Riboflavine [B2] 0.212 mg 16%
Niacine [B3] 3.436 mg 21%
Acide pantothénique [B5] 1.985 mg 40%
Vitamine B6 0.415 mg 24%
Cobalamine [B12] 0.022 mcg 0%
Floate [B9] 32.674 mcg 0%
Vitamine C 3.174 mg 4%
Vitamine D 0.022 mcg 0%
Vitamine E 0.124 mg 1%
Vitamine K 18.762 mcg 16%
Bétaïne 3.812 mg 0%
Choline 45.772 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 43.9 g 16%
Sugars 2 g 4%
Fibres alimentaires 3.4 g 12%
Carbohydrate 41.4 g 0%
Glucides nets 41.9g
acides aminés
nutriment Quantité DV
Alanine 0.73 g 0%
Arginine 1.128 g 0%
Acide aspartique 1.631 g 0%
Cystéine 0.08 g 0%
Acide glutamique 2.839 g 0%
Glycine 0.65 g 0%
Histidine 0.369 g 0%
Isoleucine 0.693 g 0%
Leucine 1.176 g 0%
Lysine 0.733 g 0%
Méthionine 0.221 g 0%
Phénylalanine 0.712 g 0%
Proline 0.868 g 0%
Sérine 0.826 g 0%
Thréonine 0.634 g 0%
Tryptophane 0.197 g 0%
Tyrosine 0.56 g 0%
Valine 0.775 g 0%
Minéraux
nutriment Quantité DV
Calcium 313.86 mg 24%
Cuivre 0.51 mg 56%
Fluorure 0 mcg 0%
Fer 3.31 mg 18%
Magnésium 118.68 mg 28%
Manganèse 2.6 mg 113%
Phosphore 281.91 mg 23%
Potassium 493.34 mg 10%
Sélénium 19.05 mcg 35%
Sodium 313.03 mg 14%
Zinc 2.43 mg 22%
autres
nutriment Quantité DV
Eau 192.443 g 0%
Cendres 3.112 g 0%