EatSmarter exclusive recipe

Carrot Strudel

with Cinnamon and Dried Figs
3.714285
Average: 3.7 (7 votes)
(7 votes)
Carrot Strudel

Carrot Strudel - Sweet and Spicy, with a Creamy Yogurt Sauce

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Health Score:
8,6 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 50 min.
Ready in
Calories:
417
calories
Calories

Healthy, because

Even smarter

Nutritional values

If carrots dominate a meal, then it is rich in beta-carotene. The secondary plant substance is itself active as a cell protecting antioxidant. It is also converted into vital vitamin A in the small intestine. This is important for the structure, function and maintenance of skin, mucous membranes, blood cells, nerve cells and for the visual process.

Almonds harmonize perfectly with all the aromatic spices and mild carrots. Add them to the yoghurt sauce, chopped and roasted. This not only ensures a crunchy bite, but also provides an extra vitamin E boost.

1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein10 g(10 %)
Fat13 g(11 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A3.4 mg(425 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.3 mg(21 %)
Folate33 μg(11 %)
Pantothenic acid0.9 mg(15 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C27 mg(28 %)
Potassium641 mg(16 %)
Calcium213 mg(21 %)
Magnesium56 mg(19 %)
Iron5.6 mg(37 %)
Iodine44 μg(22 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.7 g
Uric acid66 mg
Cholesterol1 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2 ounces
dried Fig
2 ⅕ pounds
slim Carrot
4 ounces
1
2
4 tablespoons
2
1 stalk
Cinnamon (About 7 cm long)
1 teaspoon
1 pinch
2 sheets
Phyllo dough (Frozen, about 40x40 cm)
Pastry flour (to edit)
2 tablespoons
Breadcrumbs (preferably whole grain)
2 tablespoons
4 ounces
3 tablespoons
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 2 Small bowls, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Brush, 1 Parchment paper, 1 Kitchen towel, 1 Lid, 1 Citrus juicer

Preparation steps

1.
Carrot Strudel preparation step 1

Cut figs into small pieces and cover in warm water to soak. 

2.
Carrot Strudel preparation step 2

Wash the carrots, peel and quarter them lengthwise. Peel the onions and cut into thin strips.

3.
Carrot Strudel preparation step 3

Wash chile pepper.  Split in half, remove the seeds, wash and finely chop. Halve and juice oranges to make 150 ml (approximately 5 oz) of juice.

4.
Carrot Strudel preparation step 4

Heat 2 tablespoons of olive oil in a pan, sauté onions until are translucent.  Add allspice, cinnamon, coriander seeds and chili and sauté for an additional minute.

5.
Carrot Strudel preparation step 5

Add carrots and orange juice, sauté for 1 minute.

6.
Carrot Strudel preparation step 6

Drain the figs and add the saffron. Cover and cook for 12-15 minutes over medium heat. Season with salt and pepper. Pour away excess liquid and remove from pot, allow mixture to cool completely.

7.
Carrot Strudel preparation step 7

Lay a sheet of strudel or phyllo dough on a towel and sprinkle with flour, brush with 1 tablespoon oil.

8.
Carrot Strudel preparation step 8

Apply remaining oil to pastry sheet, sprinkle the breadcrumbs on the lower third.

9.
Carrot Strudel preparation step 9

Lay cooled carrots lengthwise over the crumbs.

10.
Carrot Strudel preparation step 10

Fold in the widest edges.  Use towel to fold, roll and seal the strudel.

11.
Carrot Strudel preparation step 11

Place strudel on non-stick parchment paper, use brush to coat with milk.

12.
Carrot Strudel preparation step 12

Bake in preheated oven at 200 ° C (approximately 400 ° F) for 30 minutes on middle rack. Blend yogurt with mineral water, season with salt and pepper.   Cut strudel into individual-sized pieces, serve with yogurt sauce.