Broccoli and Leeks with Spicy Yogurt Sauce
Broccoli and Leeks with Spicy Yogurt Sauce - Two green vegetables make a harmonious twin pack
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 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.
If you prefer soup, simply cook the vegetables in twice the amount of broth. Calorie-wise this is hardly significant, but you have more to spoon.
(Percentage of daily recommendation)
| Calorie | 69 cal. | (3 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 419.3 μg | (699 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 90 mg | (95 %) | ||
| Potassium | 553 mg | (14 %) | ||
| Calcium | 266 mg | (27 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 6 ozs Broccoli
- 1 stalk Leeks
- 3 ozs Vegetable broth
- 3 Tbsps Yogurt (low-fat)
- 1 tsp Ajvar (Serbian red-pepper sauce or similar)
- salt
- Nutmeg
Kitchen utensils
Preparation steps
Rinse broccoli, drain in a sieve and cut into small florets.
Peel broccoli stalks and cut into slices.
Halve leek lengthwise, rinse well and drain in a sieve.
Cut the leek into 1/2-inch wide pieces.
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.
In a small bowl, stir together yogurt, Ajvar and salt.
Grate a little nutmeg over vegetables and season with salt. Serve with yogurt dip.
