Carrot and Millet Casserole with Peas

0
Average: 0 (0 votes)
(0 votes)
Carrot and Millet Casserole with Peas
share Share
print
bookmark_border Copy URL
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
600
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie600 cal.(29 %)
Protein27 g(28 %)
Fat27 g(23 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A1.9 mg(238 %)
Vitamin D1.8 μg(9 %)
Vitamin E9.6 mg(80 %)
Vitamin K55.6 μg(93 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin10.1 mg(84 %)
Vitamin B₆0.7 mg(50 %)
Folate179 μg(60 %)
Pantothenic acid2.7 mg(45 %)
Biotin28.3 μg(63 %)
Vitamin B₁₂1.4 μg(47 %)
Vitamin C20 mg(21 %)
Potassium819 mg(20 %)
Calcium318 mg(32 %)
Magnesium136 mg(45 %)
Iron7.2 mg(48 %)
Iodine30 μg(15 %)
Zinc4.9 mg(61 %)
Saturated fatty acids7.7 g
Uric acid142 mg
Cholesterol234 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
vegetable oil (for the pan)
1 onion
400 grams carrots
1 Tbsp vegetable oil
250 grams Millet
salt
350 grams Peas (frozen)
4 eggs
freshly ground peppers
1 Tbsp dried italian Fresh herbs
80 grams grated Parmesan
How healthy are the main ingredients?
carrotMilletParmesanonionsaltegg

Preparation steps

1.

Grease baking dish with a little oil.

2.

Peel and finely chop onion. Peel and rinse carrots, halve lengthwise and into small cubes. Heat oil in a saucepan and saute onion with carrots. Rinse millet in a sieve. Add to carrots with 400 ml of water (approximately 1 2/3 cup). Season with a large pinch of salt and simmer for about 10 minutes on low heat. Remove from pan and let stand briefly. 

3.

Whisk egg swith salt, pepper and herbs to taste. Add 2 tablespoons of Parmesan and add to millet mixture. Spread in a baking dish and bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Sprinkle with remaining Parmesan 5 minutes before the end of baking. Remove from oven and serve.