Brussels Sprouts with Pine Nuts and Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 372 cal. | (18 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 319 μg | (532 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 261 μg | (87 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 249 mg | (262 %) | ||
| Potassium | 1,420 mg | (36 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 800 grams Brussels sprouts
- 100 grams Pine nuts (toasted)
- 500 grams ripe Tomatoes
- 2 garlic cloves
- 1 slice white bread
- 1 Tbsp Parmesan (grated)
- 4 Tbsps olive oil
- salt
- peppers
- 1 pinch sugar
Preparation steps
Rinse and trim the brussels sprouts. Halve and cook for 15 minutes in boiling salted water. Rinse the tomatoes and cook for 2 minutes with the brussels sprouts. Drain the sprouts and tomatoes. Peel and halve the tomatoes. Remove the seeds and finely dice.
Drizzle the bread with 1 tablespoon of oil and rub with half of a clove of garlic. Toast in a 200°C (approximately 400°F) oven for 2 minutes. Crumble the bread and mix with the parmesan cheese.
Peel and finely chop the garlic. Sauté the brussels sprouts and the garlic in the remaining oil for 3 minutes. Add the tomatoes, mix well, and sauté briefly. Season to taste with salt, pepper, and sugar. Add the pine nuts and toss to combine. Divide the brussels sprouts mixture onto 4 plates, top with the breadcrumbs, and serve.
