Cauliflower with Pine Nuts and Parmesan
Healthy, because
Even smarter
Nutritional values
Cauliflower contains hardly any calories, but plenty of vital substances, such as secondary plant compounds. The parmesan scores with protein and calcium, the pine nuts supply many unsaturated fatty acids as well as vitamin E.
If you like, you can enjoy a stick of wholemeal bread with it - then the dish will keep you full for even longer.
(Percentage of daily recommendation)
| Calorie | 212 cal. | (10 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 78.1 μg | (130 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 166 mg | (175 %) | ||
| Potassium | 822 mg | (21 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 Cauliflower
- salt
- 1 chili pepper
- 2 garlic cloves
- 50 grams Pine nuts
- 2 Tbsps butter
- lemon juice
- freshly ground peppers
- freshly grated Parmesan
- 2 Tbsps freshly chopped Basil
Preparation steps
Rinse cauliflower and divide into florets. Bring a large pot of salted water to a boil. Blanch cauliflower until al dente, 6-8 minutes.
Rinse and halve chile lengthwise, remove seeds and ribs, and chop. Peel and finely chop garlic. In a pan, cook chile, garlic and pine nuts in butter until nuts are golden-brown. With a skimmer, lift cauliflower out of water and add to pan. Swirl until coated with butter. Season with salt, lemon juice and pepper. Serve sprinkled with freshly grated Parmesan and basil.
