Asparagus Ragout
Asparagus Ragout - A Hearty Vegetarian Meal
Healthy, because
Even smarter
Nutritional values
Small and fine variation of the popular ragout fin - without meat, but with noble and low-calorie asparagus. The wholemeal flour for the dough provides some fibre and the yoghurt butter saves fat calories.
If you don't have time: Instead of the homemade pastry bowls, use purchased puff pastry that only needs to be warmed up briefly. But be careful: they contain less fibre!
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 268 μg | (89 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 801 mg | (20 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 1.4 mg | |||
| Cholesterol | 109 mg |
Ingredients
- Ingredients
- 2 ozs Whole wheat flour
- 3 ozs Pastry flour
- ½ tsp cream of tartar
- salt
- 1 egg
- 2 ozs Cultured butter
- 1 Tbsp Fat (for the tin)
- 3.3 lbs white Asparagus
- 2 scallions
- 3 small Tomatoes (80 grams)
- 1 heaping Tbsp butter (20 grams)
- ½ cup
- 4 sprigs Chervil
- 1 lemon
- peppers
Kitchen utensils
Preparation steps
Combine whole-wheat flour and 50 grams (approximately 1 3/4 ounces) of pastry flour in a bowl. Stir in cream of tartar and 1/2 teaspoon salt. Separate egg, add egg yolk and 1 tablespoon of water to a bowl and whisk with a fork. Add egg yolk to the flour mixture. (Save egg white for another use.) Cut cultured butter into small pieces and add to flour mixture. Knead with the dough hook of a hand mixer to form a smooth dough.
Place dough on a lightly floured surface, flatten with a rolling pin and cut into 8 equal pieces. Form each piece into a round disk of 9-10 cm (approximately 4-inch) diameter.
Grease an 8-cup muffin tin, gently press each dough circle into the bottom of a muffin well. Bake on the middle rack of a preheated oven at 200°C (fan oven 180°C, gas mark 4)(approximately 400°F/convection 350°F) for about 15 minutes.
Remove muffin tin from the oven and allow to cool for about 5 minutes. Then carefully remove the pastry shells let cool on a wire rack.
Meanwhile, rinse asparagus and remove a generous portion of the ends. Peel the ends with a potato peeler. Add the asparagus peels to a large, wide pot with 400 ml (approximately 2 cups) lightly salted water and bring to a boil.
Cut asparagus spears diagonally into 1.5 cm (approximately 1/2 inch) pieces, place in a steamer over the boiling asparagus stock, cover and steam for 10 minutes.
Meanwhile, rinse, trim and cut scallions diagonally into thin pieces. Rinse tomatoes, remove stems, cut into quarters, scoop out the seeds and cut into fine strips.
Remove asparagus from steamer. Pour asparagus stock through a sieve into a large bowl.
Melt 1 tablespoon butter in a pot. Add 20 grams (approximately 3/4 ounce) of the remaining pastry flour, continuously stirring with a whisk until golden brown.
Gradually stir in the milk and bring to a boil.
Gradually stir in 300 ml (approximately 1 1/4 cups) asparagus stock and bring to a boil. Reduce heat to low and allow to simmer for 8 minutes, stirring frequently with a whisk.
Rinse chervil, shake dry and pluck the leaves. Halve and juice the lemon.
Add asparagus, scallions and tomato strips to the sauce and bring to a boil. Season with salt, pepper and lemon juice to taste.
Distribute pastry shells over 4 plates and fill with asparagus ragout. Garnish with chervil leaves and serve.
