Baked Carrots with Sesame Sauce and Spinach
Baked carrots with sesame Sauce and spinach - Colorful vegetable creation. | Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Carrots score with their high beta-carotene content and ensure beautiful skin and good eyes. Especially when cooked and combined with a source of fat, the healthy ingredients can be optimally absorbed and utilized by the body. The green spinach leaves are an excellent source of the trace element iron and therefore help with the oxygen supply in the body.
As a filling carbohydrate side dish, rice goes very well with the baked carrots with sesame spinach. It is best to use brown rice or parboiled rice, as these varieties are less processed and therefore contain a higher proportion of vitamins and minerals. To better absorb the vegetable iron, you should also eat foods rich in vitamin C, such as broccoli or bell peppers.
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 3.1 mg | (388 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 499.4 μg | (832 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 208 μg | (69 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 1,251 mg | (31 %) | ||
| Calcium | 335 mg | (34 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 5 large carrots
- salt
- ½ bunch Sage
- ¾ oz Parmesan
- 3 Tbsps olive oil
- 3 Tbsps white Sesame seeds
- 5 ozs Sour cream
- peppers (From the mill)
- 2 garlic cloves
- 9 ozs fresh Spinach
- freshly grated Nutmeg
Kitchen utensils
Preparation steps
Peel 4 carrots, cut in half lengthwise and blanch in boiling salted water for about 5 minutes. Remove, rinse with cold water, drain well and place cut side up on a baking tray.
Wash sage, shake dry, pluck off leaves, and chop. Grate cheese and mix together with 2 tablespoons each of olive oil and 2 tablespoons sesame seeds. Season 3.5 ounces of sour cream with salt and pepper, spread on the carrots, and pour the sage-sesame mixture on top. Bake in a preheated oven at 200 °C / 400 ˚F for approx. 20 minutes.
In the meantime, wash spinach, sort and spin dry. Peel garlic and cut into thin slices. Heat 1 tablespoon oil in a saucepan and sweat garlic until translucent. Add spinach, let it collapse and season with salt, pepper and nutmeg.
Add remaining sour cream and sesame seeds to spinach and serve baked carrots with sesame spinach.
