Oriental-Asian rice dish with coriander chutney

The oriental-Asian rice dish with beetroot, Hokkaido pumpkin, cauliflower and coriander chutney is a spicy and fruity dish.

Nutrient profile: According to GDA guidelines, one portion of this high-fiber recipe covers significantly more than the average daily requirement of manganese. Vitamin C, folic acid and vitamin K are covered by over 100%. However, some of the ingredients are lost during the cooking process, which is why the actual amount is likely to be somewhat lower. The ratio of omega-6 to omega-3 fatty acids is 4:1, within the recommended maximum ratio.
Read more at: Vegans often eat unhealthily. Avoidable nutritional errors.

Beetroot: Beetroot is a healthy vegetable due to its high content of vitamin B, potassium, iron and folic acid, and can be used cooked or raw in salads. Cauliflower: Cauliflower is one of the most easily digestible brassicas. The white cauliflower is the most popular of its kind, but it is also available in orange, purple and green. It has a high vitamin C content and is also rich in B and K vitamins.

Hokkaido pumpkin: Unlike most other pumpkins, the skin of the 1-2 kg Hokkaido pumpkin is eaten as it becomes soft when cooked. The flesh is low in fiber and has a slightly nutty flavor. It owes its orange color to the high amount of beta-carotene it contains, which our body can convert into vitamin A. It also contains many other vitamins and minerals.

Pomegranates: Pomegranates are very nutrient-dense; scientific studies have shown that consumption of pomegranates had positive effects on cardiovascular health, cancer and arthritis prevention. Pomegranates are rich in vitamins C and K and folate.

Turmeric: Turmeric, also known as yellow ginger or turmeric root, comes from South Asia and belongs to the ginger family. Fresh turmeric has a resinous, slightly burning taste; when dried, it tastes milder and slightly bitter. Turmeric is best stored in a dark place and not for too long, as otherwise the color and aroma will be lost.

Cumin: Due to the similar name, there is often confusion between cumin and caraway. They are not closely related and also differ greatly in taste. Cumin is often used in Indian, Turkish and Greek cuisine.

Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. There is no alternative that tastes similar. Flat-leaf parsley, although it looks similar, has a completely different taste.

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a cow's milk substitute and is easy to prepare yourself (see "Alternative preparation").

Grenadine is not pomegranate syrup: Grenadine is a mixture of different berries and often contains fruit flavors, vanilla, colorings, anthocyanins, preservatives, etc. Pomegranate syrup, on the other hand, is an alcohol-free, sugar-sweetened fruit syrup with an intense red color.

Amount of salt: We have deliberately not given any information on the amount of salt, as individual needs vary greatly. You decide for yourself, but we recommend keeping the salt content as low as possible. It takes around 3 months to get used to a lower salt content, but you will also benefit from this change in terms of taste. You can find more information on this topic in the book we describe in detail: Salt Sugar Fat by Michael Moss.

Making oat milk: Information on making your own raw vegan oat milk can be found under the "Make Your Own" section in the following link: Oat milk.

Reduce oil : We have deliberately reduced the amount of oil. If you want to avoid oil altogether, follow the instructions in the recipe steps. We also recommend adding a few chopped walnuts to the rice to add some omega-3 fatty acids and improve the absorption of fat-soluble ingredients such as vitamin K.

Swede: You can also use swede in this dish seasonally (in addition to or as an alternative to pumpkin). In Germany, traditionally only the yellow-fleshed root tubers, which weigh up to 1.5 kg, are used in cooking, while the white-fleshed varieties are used as fodder turnips. In addition to carbohydrates, swedes also contain large amounts of vitamin C, beta carotene and calcium. However, the tuber consists mainly of water, is therefore almost fat-free and is considered a low-calorie vegetable.