Wild Rice, Arugula, Chicory, Sauerkraut

Wild rice has a much more complete nutrient provide compared to washed and processed white rice, so is a good choice if you’re keeping an eye on nutrient density on your plant-based diet.

As shown in the comparison below, wild rice 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, along with folate and copper. The sauerkraut contains some more potassium and copper along with iron, sodium and choline.

Macros

One serve provides 130 calories, 6 g protein, 1 g 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).

Suitable for

This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.

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