Millet and Vegetable Stew
Millet and Vegetable Stew - The aromatic golden grains are a great alternative to rice
Healthy, because
Even smarter
Nutritional values
High bioactivity with few calories and hardly any fat: beta-carotene, vitamin C and E buffer aggressive radicals that are produced in the body by environmental pollution and sunlight, thus protecting us from damage. Millet supplies silicic acid. This keeps the skin elastic, strengthens the connective tissue and strengthens hair and nails.
For those who do not like mint in hearty food, basil is recommended as an alternative. The aroma of these equally healthy leaves harmonises wonderfully with the vegetables used.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 458 mg | (11 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 30 grams Millet
- 1 small Fennel bulb (about 200 grams)
- 2 sun-dried tomatoes (without oil)
- 100 milliliters Vegetable broth
- 1 scallion
- 3 stalks mint
- 2 Tbsps Yogurt (0.1% fat) (about 40 grams)
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse the millet in a sieve and drain.
Reserve the fennel fronds for garnish. Rinse the fennel bulb, wipe dry, cut into quarters and then cut into fine strips.
Cut the sun-dried tomatoes into thin strips.
Bring the broth to a boil in a pot. Add the millet, fennel and tomato strips and return to a boil. Cover and cook over medium heat until fennel is tender, 8-10 minutes.
Meanwhile, rinse the scallion, wipe dry and cut into very thin rings.
Rinse mint, shake dry, pluck leaves and chop finely. Mix mint with the yogurt in a small bowl and season with salt and pepper.
Rinse the fennel fronds, shake dry and chop finely.
Stir the scallion into the pot and return mixture to a boil. Garnish with fennel leaves and serve with the mint yogurt.
