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.
(Percentage of daily recommendation)
|Calorie||417 kcal||(20 %)|
|Protein||10 g||(10 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||60 g||(40 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11 g||(37 %)|
|Vitamin A||3.4 mg||(425 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.9 mg||(24 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||2.7 mg||(23 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||33 μg||(11 %)|
|Pantothenic acid||0.9 mg||(15 %)|
|Biotin||15.5 μg||(34 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||27 mg||(28 %)|
|Potassium||641 mg||(16 %)|
|Calcium||213 mg||(21 %)|
|Magnesium||56 mg||(19 %)|
|Iron||5.6 mg||(37 %)|
|Iodine||44 μg||(22 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||1.7 g|
|Uric acid||66 mg|
- 2 ozs dried Figs
- 2 ⅕ lbs slim carrots
- 4 ozs onions
- 1 Red chili pepper
- 2 Oranges
- 4 Tbsps olive oil
- 2 allspice
- 1 stalk cinnamon (About 7 cm long)
- 1 tsp Coriander
- 1 pinch Saffron
- 2 sheets Phyllo dough (Frozen, about 40x40 cm)
- Pastry flour (to edit)
- 2 Tbsps breadcrumbs (preferably whole grain)
- 2 Tbsps
- 4 ozs Yogurt (low-fat)
- 3 Tbsps aerated mineral water
Cut figs into small pieces and cover in warm water to soak.
Wash the carrots, peel and quarter them lengthwise. Peel the onions and cut into thin strips.
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.
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.
Add carrots and orange juice, sauté for 1 minute.
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.
Lay a sheet of strudel or phyllo dough on a towel and sprinkle with flour, brush with 1 tablespoon oil.
Apply remaining oil to pastry sheet, sprinkle the breadcrumbs on the lower third.
Lay cooled carrots lengthwise over the crumbs.
Fold in the widest edges. Use towel to fold, roll and seal the strudel.
Place strudel on non-stick parchment paper, use brush to coat with milk.
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.