Beef Medallions with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 465 cal. | (22 %) | ||
| Protein | 37.33 g | (38 %) | ||
| Fat | 21.24 g | (18 %) | ||
| Carbohydrates | 33.95 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.4 g | (41 %) |
| Vitamin A | 154.43 mg | (19,304 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.42 mg | (12 %) | ||
| Vitamin B₁ | 0.38 mg | (38 %) | ||
| Vitamin B₂ | 0.35 mg | (32 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 1.06 mg | (76 %) | ||
| Folate | 227.41 μg | (76 %) | ||
| Pantothenic acid | 1.42 mg | (24 %) | ||
| Biotin | 0.8 μg | (2 %) | ||
| Vitamin B₁₂ | 1.25 μg | (42 %) | ||
| Vitamin C | 73.43 mg | (77 %) | ||
| Potassium | 1,042.62 mg | (26 %) | ||
| Calcium | 114.55 mg | (11 %) | ||
| Magnesium | 95.57 mg | (32 %) | ||
| Iron | 6.37 mg | (42 %) | ||
| Iodine | 0.59 μg | (0 %) | ||
| Zinc | 6.12 mg | (77 %) | ||
| Saturated fatty acids | 7.46 g | |||
| Cholesterol | 88.97 mg |
Ingredients
- Ingredients
- 400 grams green String bean
- salt
- 150 grams Broad bean
- 300 grams Red Lentils
- 1 garlic clove
- 1 shallot
- 1 pc ginger (about 1.5 cm)
- 2 Tbsps butter
- 1 tsp Curry powder
- 1 generous pinch Cumin
- 550 milliliters Vegetable broth
- peppers
- dried Red pepper flakes
- lemon juice
- 4 Beef medallions (fillet)
- 2 Tbsps olive oil
- 2 sprigs thyme
- 2 yellow Bell pepper
- Sea salt (coarse)
Preparation steps
Rinse and trim green beans, blanch in boiling salted water for about 8 minutes. Rinse in cold water and drain well.
Rinse lentils in hot water and drain again. Peel garlic, shallot and ginger, chop finely. Heat 1 tablespoon of butter in a pan and saute shallot, garlic and ginger for a few minutes. Add lentils and sprinkle with curry powder and cumin powder, add broth. Simmer, covered, for about 20 minutes on low heat or until lentils are soft. Puree with an immersion blender and season with salt, pepper, red pepper and a dash of lemon juice.
Rinse meat, pat dry, season with salt and pepper and tie with kitchen string in form. Heat 1 tablespoon of oil in a grill pan, add thyme and sear meat on both sides on high heat. Remove meat to a baking pan and finish cooking in preheated oven at 80°C (aproximately 175°F) for about 15 minutes (depending on desired degree of doneness).
Rinse and halve bell peppers, remove seeds and ribs, quarter. Grill in the same grill pan with remaining oil, turning often. Season with sea salt.
Heat remaining butter in a pan and toss beans briefly, season with salt and pepper. Arrange beans and bell peppers on plates, top with beef and lentils. Serve.
