Asparagus Galette
Asparagus Galette - Veggie mix on french crispy base
Healthy, because
Even smarter
Nutritional values
Due to their low calorie and high water content are Zucchini are an ideal ingredient for healthy slimming cuisine. The vegetable is also rich in minerals and vitamins A, B and C, which boosts metabolism and immunity.
You can also prepare the asparagus galette with whole wheat flour instead of spelt flour type 1050 - this brings an even nuttier taste and more fiber to the savory spring cake.
(Percentage of daily recommendation)
| Calorie | 664 cal. | (32 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 45.2 μg | (75 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 463 mg | (12 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 23.6 g | |||
| Uric acid | 133 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 9 ozs whole spelt flour (+ 1 tablespoon to work)
- 4 ¼ ozs cold butter
- 1 egg
- salt
- 3 ozs Peas (freshly split or frozen)
- 4 ozs green asparagus
- 3 ½ ozs Leeks
- 4 ozs Baby Zucchini
- 1 Tbsp olive oil
- peppers
- 1 shallot
- 1 garlic clove
- 5 ozs Feta
- 3 Tbsps milk (whole)
- 1 Tbsp lemon juice
- 1 egg yolk
- 1 handful Watercress
- 2 Tbsps Yogurt (low-fat)
- 1 Tbsp grapeseed oil
Kitchen utensils
Preparation steps
Knead flour with butter, egg and salt until smooth, adding a little cold water or flour as needed. Shape into a ball and chill, covered, for 20 minutes.
Meanwhile, defrost peas if necessary. Clean asparagus, wash, peel lower third, cut off woody ends and cut spears into finger-length pieces. Cut leeks in half lengthwise, clean, wash and divide into equal length pieces. Clean zucchini, wash and cut lengthwise into strips. Mix vegetables with oil, salt and pepper.
Peel and finely dice the shallot and garlic. Mix with 4 ounces of feta and milk until creamy, and season with salt, pepper, and a little lemon juice.
Roll out dough on floured work surface 1/4th inch thick round to approx. 16 inches Ø and place on a baking tray lined with baking paper. Spread with feta cream, leaving a 2 inch wide border. Top with vegetables, sprinkle remaining feta on top, fold edge of dough inward and brush with egg yolk. Bake in a preheated oven at 200 °C /400 °F for 30-35 minutes until golden brown.
In the meantime, sort out the cress, wash and shake dry, set aside a few leaves for garnish, purée the rest very finely with yogurt and grape seed oil and season with salt, pepper and lemon juice. Drizzle over the asparagus galette and top with cress leaves.
