Variation On A Classic Dish

Baked Millet, Vegetables and Goat Cheese

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Average: 4.7 (3 votes)
(3 votes)
Baked Millet, Vegetables and Goat Cheese
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 2 h. 10 min.
Ready in
Calories:
786
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bitter substances from the aubergine ensure a well-functioning digestion - they support the release of digestive juices into the liver and bile and stimulate the pancreas to release insulin. Millet contains the mineral magnesium, which supports the function of muscles and nervous system. Especially in stressful times, millet serves as a real nerve food.

The goat's cheese can easily be replaced by another cheese such as feta or mozzarella. You can also vary the millet; try whole oats, couscous or brown rice.

1 each contains
(Percentage of daily recommendation)
Calorie786 cal.(37 %)
Protein34 g(35 %)
Fat49 g(42 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D1.3 μg(7 %)
Vitamin E8 mg(67 %)
Vitamin K37.2 μg(62 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin11.3 mg(94 %)
Vitamin B₆0.9 mg(64 %)
Folate164 μg(55 %)
Pantothenic acid2.1 mg(35 %)
Biotin21.2 μg(47 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C152 mg(160 %)
Potassium1,017 mg(25 %)
Calcium600 mg(60 %)
Magnesium167 mg(56 %)
Iron7.6 mg(51 %)
Iodine28 μg(14 %)
Zinc5.6 mg(70 %)
Saturated fatty acids18.2 g
Uric acid96 mg
Cholesterol176 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
1 shallot
1 garlic clove
4 Tbsps olive oil
16 ozs Vegetable broth
8 ozs Millet
2 eggs
7 ozs Ricotta cheese
1 ½ ozs freshly grated Parmesan
1 Tbsp freshly chopped thyme
salt
freshly ground peppers
olive oil (for the baking dish)
2 Bell pepper (yellow and red)
1 Zucchini
1 Eggplant
2 sprigs rosemary
14 ozs crushed Tomatoes (canned)
6 ozs Goat cheese
1 ½ ozs Pine nuts
How healthy are the main ingredients?
TomatoMilletRicotta cheeseGoat cheeseParmesanPine nuts

Preparation steps

1.

Peel the shallot and garlic, and finely chop. Heat 2 tablespoons olive oil in a pan and saute the shallot and garlic in it briefly. Pour in 2½ cups broth. Rinse the millet in a sieve and add to the vegetable broth. Cover the pan and simmer for about 15 minutes. Remove from heat and let soak covered for another 15-20 minutes. If necessary, add a little broth. The millet should have absorbed all of the liquid at the end.

Stir the eggs with well-drained ricotta and Parmesan into the millet and mix in the thyme. Season with salt and pepper, and transfer the millet mixture into an oiled baking dish. Smoothen the top.

2.

Rinse the bell peppers, cut in half, remove seeds and ribs, and cut into pieces. Rinse, trim and thinly slice the zucchini and the eggplant. Heat the remaining olive oil in a frying pan and saute the bell peppers, zucchini and eggplant slices in it for 4-5 minutes. Remove from the heat, sprinkle with the rosemary, and season with salt and pepper. 

3.

Spread the vegetable mixture over the millet in the baking dish. Spread the crushed tomatoes with a spoon over the vegetables. Dice the goat cheese and sprinkle it with the pine nuts over the vegetables. Bake in a preheated oven at 400°F until golden brown, about 35 minutes.