Beans and Millet with Chickpea Dressing
Beans and Millet with chickpea dressing - Protein-rich treat not only for vegetarians.
Healthy, because
Even smarter
Nutritional values
Millet offers a lot of blood-forming iron. In combination with vitamin C, for example from the beans and lemon juice, the body can better absorb the trace element from plants.
You like the dish, but would like to vary it a bit? No problem: Instead of millet, quinoa is also great, if you don't like coconut milk, just use regular milk and even with the herbs you can choose the varieties that you like best.
(Percentage of daily recommendation)
| Calorie | 655 cal. | (31 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.02 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 59.1 μg | (99 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15.2 μg | (34 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 904 mg | (23 %) | ||
| Calcium | 221 mg | (22 %) | ||
| Magnesium | 235 mg | (78 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 5 ozs Cashews
- 7 ¼ ozs Millet
- salt
- 14 ozs Green beans
- 3 Tbsps olive oil
- 5 Tbsps lemon juice
- peppers
- 1 oz tender Oats (2 TBSP.)
- 3 Tbsps Coconut milk
- ¾ oz parsley (0.5 Bunch)
- 3 ozs Feta
- 2 shallots
- 1 garlic clove
- 4 ozs chickpeas (drained weight, can)
- 5 ozs Yogurt (3.5% fat)
- 1 tsp ground Turmeric
- 1 tsp Curry powder
- 4 mint
- 1 Cress
Preparation steps
For the dip, cover 3.5 ounces of cashews with water and soak for 30 minutes. Meanwhile, cook millet with twice the amount of salted water for about 20 minutes over medium heat. Then remove from heat, swell for about 10 minutes and let cool.
Clean the beans, wash and cook in boiling salted water for 7-10 minutes. Then drain, rinse and drain. Then mix with 1 tablespoon oil, 1 tablespoon lemon juice and pepper.
Meanwhile, for the dip, drain soaked cashews and coarsely puree with oatmeal and coconut milk. Wash parsley, shake dry, chop and mix into the dip. Season with salt and pepper and chill until ready to serve.
Crumble feta into small pieces. Peel and finely chop the shallots. Mix both with the millet. For the chickpea dressing, peel the garlic. Rinse chickpeas, drain and finely puree with yogurt, garlic and 4 tablespoons water. Season with turmeric and curry powder, salt, pepper and remaining lemon juice.
Wash mint, shake dry and pluck leaves. Cut cress from the bed. Arrange millet with beans on plates. Drizzle with dressing, top with dip and sprinkle with remaining cashews, mint and cress.
