EatSmarter exclusive recipe

Broccoli and Leek

with Spicy Yogurt Dip
4
Average: 4 (1 vote)
(1 vote)
Broccoli and Leek

Broccoli and Leek - Two green vegetables make a harmonious twin pack

share Share
print
bookmark_border Copy URL
Health Score:
Health Score
9,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 15 min.
Ready in
Calories:
69
calories
Calories

Healthy, because

Even smarter

Nutritional values

Broccoli and leek are calcium-rich vegetables, which is why the daily requirement of this mineral is already covered by a good 25 percent. It is important for the growth and maintenance of bone density. Almost 100 percent of the daily requirement of vitamin C strengthens connective tissue and the body's defences.

You prefer soup? No problem: Simply cook the vegetables in twice the amount of broth - calorie-wise this is hardly significant, but you have more to spoon.

1 serving contains
(Percentage of daily recommendation)
Calorie69 kcal(3 %)
Protein8 g(8 %)
Fat1 g(1 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.3 mg(21 %)
Folate88 μg(29 %)
Pantothenic acid1.5 mg(25 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C90 mg(95 %)
Potassium553 mg(14 %)
Calcium266 mg(27 %)
Magnesium44 mg(15 %)
Iron1.2 mg(8 %)
Iodine24 μg(12 %)
Zinc1.2 mg(15 %)
Saturated fatty acids0.1 g
Uric acid100 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
1
Ingredients
150 grams
1 stalk
Leek (about 70 grams)
100 milliliters
40 grams
1 teaspoon
Ajvar (Serbian red-pepper sauce)
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Wooden spoon, 1 Small bowl, 1 Teaspoon, 1 Fine grater

Preparation steps

1.
Broccoli and Leek preparation step 1

Rinse broccoli, drain in a sieve and cut into small florets.

2.
Broccoli and Leek preparation step 2

Peel broccoli stalks and cut into slices.

3.
Broccoli and Leek preparation step 3

Halve leek lengthwise, rinse well and drain in a sieve.

4.
Broccoli and Leek preparation step 4

Cut the leek into 1 cm (approximately 1/2-inch) wide pieces.

5.
Broccoli and Leek preparation step 5

Bring broth to a boil in a pot. Add broccoli, cover and cook over low heat for 3 minutes. Add leek, cover and cook for 3 minutes more.

6.
Broccoli and Leek preparation step 6

In a small bowl, stir together yogurt, Ajvar and salt.

7.
Broccoli and Leek preparation step 7

Grate a little nutmeg over vegetables and season with salt. Serve with yogurt dip.