Wild rice with orange and fennel

This savory rice side dish combines bold flavors of orange, fennel and coriander for a refreshing and aromatic experience. The juicy and citrusy notes of the orange perfectly complement the subtle licorice flavor of the fennel, while the coriander adds a touch of earthiness. This vibrant dish is not only a delicious accompaniment to grilled meat or fish, but also a tasty addition to any meal. Its savory and savory character will awaken your taste buds and add a touch of freshness to your dining table.

Ingredients

  • 200g basmati and wild rice
  • 1 large fennel bulb, halved and then sliced
  • 1 tbsp olive oil
  • 2 large oranges
  • small packet of cilantro, chopped

Preparation steps

  1. Cook the rice according to the package instructions.
  2. In the meantime, mix the fennel with olive oil and season.
  3. Cook the fennel in a grill pan over medium-high heat until tender, 5 minutes.
  4. Juice half an orange.
  5. Peel the remaining oranges, cut into slices and quarter each slice.
  6. Drain the rice and then stir in the orange juice, orange pieces, fennel and coriander.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
253 4g 1g 46g 10g 5g 6g 0g

Equipment and tools

  • Medium sized pot
  • Sharp knife
  • cutting board
  • frying pan
  • Wooden spoon or spatula
  • grater
  • Juicer
  • measuring spoon
  • measuring cup
  • dulcimer
  • Bowl

Allergen information

This recipe contains the following allergens:

  • None

Storage and leftovers

If you have leftovers, let the rice cool completely before transferring it to an airtight container. It will keep in the fridge for up to 3 days. When you’re ready to eat it, reheat the rice in the microwave or on the stove until warmed through. Discard any leftovers that have been stored at room temperature for more than 2 hours to avoid foodborne illness.

Health Benefits of Wild Rice with Orange and Fennel

The combination of wild rice, orange and fennel in this dish not only adds flavor but also offers several health benefits. Let’s take a closer look at how these ingredients can contribute to your well-being:

1. Wild rice

Wild rice is a nutrient-dense grain that is rich in essential vitamins and minerals. It is a great source of fiber, which helps regulate digestion and promotes satiety. Wild rice is also rich in antioxidants such as anthocyanins, which are associated with reducing the risk of chronic diseases and fighting inflammation in the body. Additionally, it contains important nutrients such as magnesium, phosphorus and B vitamins, all of which play a crucial role in maintaining overall health.

2. Fennel

Known for its distinct licorice flavor, fennel is not only delicious but also offers numerous health benefits. It is an excellent source of vitamin C, which is essential for a healthy immune system and collagen production. Fennel also contains fiber, which aids digestion and promotes regular bowel movements. The phytonutrients contained in fennel, such as quercetin and kaempferol, have anti-inflammatory and antioxidant properties and contribute to general well-being.

3. Oranges

Oranges are known for their high vitamin C content, which boosts the immune system and supports skin health. They are also a good source of fiber, which aids digestion and promotes healthy bowel movements. Oranges contain various phytochemicals such as flavonoids and carotenoids, which act as antioxidants and help reduce the risk of chronic diseases such as heart disease and certain cancers. In addition, they provide essential minerals such as potassium and folic acid, which are important for maintaining proper body functions.

4. Coriander

Coriander, also known as cilantro, not only adds a vibrant flavor to the dish but also offers several health benefits. It is rich in antioxidants such as vitamin C, beta-carotene and quercetin, which help neutralize harmful free radicals in the body. Coriander also has antibacterial properties and is traditionally used for its digestive effects. In addition, it is a good source of important minerals such as potassium, calcium and magnesium, which are essential for maintaining healthy bones and regulating blood pressure.

You might also like