Asparagus Gratin with Semolina and Wild Garlic
(1 vote)
(1 vote)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
468
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 11.7 mg | (98 %) | ||
| Vitamin K | 103 μg | (172 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 302 μg | (101 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 13.4 μg | (30 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 788 mg | (20 %) | ||
| Calcium | 609 mg | (61 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 kilogram white Asparagus
- salt
- 100 grams Wild garlic
- 4 Tbsps olive oil
- 50 grams Sunflower seed
- 50 grams freshly grated Parmesan
- 100 grams Semolina flour
- 250 milliliters Vegetable broth
- freshly ground peppers
- 150 grams grated Gouda
Preparation steps
1.
Peel asparagus and cook in salted water for about 15 minutes or until very al dente.
2.
Preheat the oven to 180 ° C upper and lower heat.
3.
Rinse wild garlic and blanch in salted water. Drain and mash finely with oil. Mix with sunflower seeds, Parmesan, semolina and broth, season with salt and pepper. Spread in four ramekins.
4.
Top with asparagus and sprinkle with cheese. Bake in preheated oven at 180°C (approximately 350°F) for about 10-15 minutes. Remove from oven and serve.
