Wild rice has a much more complete nutrient profile than washed and processed white rice, so it is a good choice if you’re keeping an eye on nutrient density in your plant-based diet.
Wild rice has significantly more protein as well as vitamins (e.g. B2, B3, B6 and folate) and minerals (e.g. potassium, zinc & magnesium).
Chicory provides plenty of vitamins A, B5, C and K, and folate and copper. The sauerkraut contains some more potassium and copper along with iron, sodium and choline.
Scorecard
- Diet Quality Score = 69%
- Satiety Index Score = 67%
- Protein % = 19%
- P:E ratio = 0.3
Macros
One serving provides 130 calories, 6 g of protein, 1 g of fat, and 20 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 20 g arugula/rocket
- 50 g chicory/endive, leaves separated
- 50 g tomato, diced
- 100 g sauerkraut
- 80 g wild rice, steamed
- Quarter a lemon, squeezed
Directions
- Place vegetables, sauerkraut and rice on the plate.
- Squeeze lemon juice over (optional).
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
