Caribbean hotpot: Vegetable rice dish with tempé

This week one-pot recipes are on the menu. This dish is a quick nutritious meal with lots of vegetables (50%). One-pot yard long bean and sugarsnaps (mangetout) with parboiled brown rice and tempé.

Yard long bean

In the Wheel of Five, yard-long bean falls into the green legumes category. They also are long pods. With almost 50 cm in length, you where yard-long bean get its name. And why it is also known as the snake bean.

Yard-long bean is a versatile vegetable. The traditional preparation techniques for it are also very healthy. And those are sauteeing or steaming. Often combined with other vegetables such as potatoes (vegetable medley). Yard-long bean keeps in the fridge for a few days. And you can also freeze it.

Recipe

Vegetable rice dish with tempé

Dinner, 2 servings

Ingredients

  • 150 grams of parboiled brown rice (uncooked)
  • 3 onions
  • 2 cloves of garlic
  • 2 tablespoons of oil
    • or liquid fatproduct for baking, frying and roasting
  • 150 grams of yard-long bean (1 small bundle)
  • 250 grams sugar snap (mangetout)
  • 150 grams of tempé

Bereiding

  1. Slice the tempé. Marinate the tempé, beforehand or whilst preparing the rice.
  2. Cook the rice for 20 minutes.
  3. Heat 1 tablespoon oil and fry the tempé brown.
  4. Fry the onion and garlic with a spoonful of liquid fat.
  5. Peel the onions and the garlic. Then finely chop.
  6. Clean the yard-long bean and cut into pieces.
  7. Add the yard-long bean with a splash of water and cook for about 4 minutes.
  8. Add the sugar snaps and cook for another 4 minutes.
  9. Mix the cooked rice with the vegetable medley.
  10. Serve the tempé with the rice.

Condiments:

  • Little salt
  • Extra herbs
  • A marinade for the tempé

Nutritional value per person per serving:

Energy (kcal)Fat (g)Saturated fat (g)Protein (g) Carbohydrates (g)Fiber (g)Salt (g)
54715,62,119,876,110,80,16

Complete the dinner with:

Low-calorie thirst quenchers. Choose beverages that contain less than 75 calories per glass or choose sliced fruit.

  • Tea without sugar or herbal tea (using fresh herbs)
  • Mocktails or low-alcohol beer
  • Water with sliced fruit in a large jug or carafe
  • Fruit such as slices of watermelon

*This dinner contains a minimum of 200 grams of vegetables, less than 10 grams of saturated fat and less than 700 calories (kcal) per single serving. It is prepared with liquid fats or low-fat margarine.

Nutritional Advice

Brown rice often cooks in 40-50 minutes. Parboiled brown rice, like white rice, takes about 20-30 minutes to cook. This is because parboiled brown rice is pre-cooked.

Brown rice is the least processed and contains the most fiber. Parboiled rice is a processed variant that at the pre-cooking stage loses nutrients. It does retain the amount of fiber.

One last thing

This recipe is meant to inspire you. Use it as a basis to create your own recipe. Try it. You don’t have to follow it exactly. Choose what suits you best.

For help balancing the components and nutritional values, I can help you. Contact me and make an appointment.