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.
One serve provides 130 calories, 6 g protein, 1 g fat and 20 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 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
- Place vegetables, sauerkraut and rice on the plate.
- Squeeze lemon juice over (optional).
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.
- maximum nutrient density
- plant based
- dairy free
- egg free
- gluten free
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