It is a plate of simple preparation and very suitable for diets. It is very useful for any occasion and in countries whose climatology is governed according to the seasons it is accepted during any of these.
It is also called rice with vegetables and is ideal to eat as a main dish or as an accompaniment to meat, fish or salads. Name "To the gardener" It is applied to different recipes that require different vegetables or vegetables, among these we can mention spinach, broccoli, peas, artichokes, peppers or corn among many others, which gives it an appetizing mix of flavors and pleasant to the eye due to the combination of colors .
Rice-based preparations are always well received by most of the people. In Latin America it constitutes a companion "Almost forced" for any other dry food; While regions such as Spain and China are known for the typical rice-based meals.
El rice to the planter it's quite a dish complete, healthy and with a pleasant taste, which is well tolerated and accepted by both children and adults, both by healthy people and by those with mild health disorders since it is easily tolerated and digested.
Recipe for rice a la jardinera
Ingredients
- 3 cups of rice
- 2 medium carrots
- 1 cup of peas
- 1 cup sweet corn (tender)
- 2 medium onions
- 1 red pepper
- 1 green pepper
- 4 cups of water (can be substituted for vegetable broth)
- 2 tablespoons of vegetable oil
- 1 spoonful of butter
- 1 tablespoon minced garlic
- 1 tablespoon ground turmeric
- 1 teaspoon ground black pepper
- Salt to taste
Additional materials
- Heavy-bottomed pot or cauldron
- Skillet
Preparation of rice to the gardener
The carrots are skinned and the peppers are de-seeded and both are diced. Place the butter in the pan and simmer until melted. At that time we add the carrot, bell peppers, sweet corn and a quarter cup of water. Cover, stirring constantly, checking that the water does not evaporate completely, until the vegetables acquire a texture of medium hardness, which is generally achieved in 10 minutes. Remove from the heat and reserve.
The crust is removed from the onions and after washing they are cut into small pieces, like cubes. In the thick-bottomed pot, place the oil, rice and onion and fry over low heat for approximately 10 minutes. Immediately add the rest of the water (or vegetable broth), the peas and the previously fried vegetables along with the liquid that they may still have. Finally the garlic, pepper, turmeric and salt are added.
All the ingredients are mixed and it is brought to the fire, at first (10 minutes) over high heat to boil and then it is lowered to medium heat, leaving the pot to cook, covered, for 20 more minutes.
It is removed from the heat and allowed to rest for a reasonable time (approximately 5 minutes) before serving.
Helpful tips
When frying the vegetables in the oil and a little amount of water, it is convenient to leave them slightly hard as they complete the cooking while the rice cooks.
If you want to highlight the color of the vegetables more, you can omit the use of turmeric, thus leaving the white rice that best contrasts with the color of the vegetables.
Sometimes the preparation tends to dry out and the rice is still hard; if this happens, a little additional amount of water can be added.
Turmeric can be substituted for saffron or any food coloring.
When you initially fry the rice, you can add fried tomato which gives the preparation a reddish hue, as well as adding flavor.
Nutritional contribution
In the rice to the garden we find a food with an important content of carbohydrates, vitamins, minerals and fiber, while it is low in fat.
A portion of rice a la jardinera, with an approximate weight of 100 gr, contains 82 g of carbohydrates, 7 g of protein, 1 g of fat; amounts proportionally equivalent to 91% carbohydrates, 8% protein, 1% fat.
In addition, that same amount provides 540 mg of sodium, 180 mg of potassium, 17 mg of calcium, 120 mg of phosphorus, 1,5 mg of magnesium and 0,8 mg of iron; being also important its contribution in vitamins B1, B3, B5; B6 and folic acid.
Food properties
Incorporating rice into our diet is of special importance because its nutritional characteristics give it, among other benefits, strengthening the immune system and anti-inflammatory properties, without forgetting its relaxing action due to the presence of tryptophan, an amino acid that is part of the protein content and which together with the vitamins of the B complex and magnesium guarantee a better functioning of the neuronal cells.
Among the carbohydrates, the high starch content stands out, an element that is digestively absorbed very slowly, which translates into a gradual supply of energy and an adequate control of the sugar content in the blood. This in turn gives it a relaxing action due to the content of tryptophan, which is an amino acid that is part of the protein content.
