Colorful Vegetable Gratin
Plenty of tasty "greens" with a high fibre content are served, so the stomach won't growl again so soon - and that with relatively few calories per portion. Furthermore, calcium and magnesium are available in the optimal ratio of 2:1 for our body.
2000 years ago, wild fennel was considered a remedy for a total of 22 diseases. Today, there is evidence that the essential oil in the tuber vegetables has a calming and soothing effect, especially on the stomach and intestines.
(Percentage of daily recommendation)
|Calorie||296 kcal||(14 %)|
|Protein||14 g||(14 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||33 g||(22 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13 g||(43 %)|
|Vitamin A||0.9 mg||(113 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||7.6 mg||(63 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||4.7 mg||(39 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||122 μg||(41 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||9.6 μg||(21 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||60 mg||(63 %)|
|Potassium||940 mg||(24 %)|
|Calcium||293 mg||(29 %)|
|Magnesium||130 mg||(43 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||18 μg||(9 %)|
|Zinc||2.4 mg||(30 %)|
|Saturated fatty acids||4.5 g|
|Uric acid||121 mg|
- 3 tablespoons Whole wheat flour
- 2 tablespoons 5-Grain cereal flakes
- 30 grams butter
- 285 grams Corn (canned, drained)
- 250 grams Kidney beans (canned, drained)
- 1 stalk Leeks (about 200 grams)
- 2 Fennel bulb (each about 200 grams)
- 1 tablespoon olive oil
- 100 milliliters Vegetable broth
- 1 zucchini (about 250 grams)
- ½ bunch Chives
- 4 sprigs flat-leaf parsley
- 250 grams Yogurt (low-fat)
Mix together flour, 1 pinch of salt and the cereal in a small bowl. Cut butter into small pieces. Knead into mixture with 2 tablespoons cold water and chill.
Rinse corn and kidney beans in a sieve and drain.
Halve leek lengthwise, rinse well and drain. Cut leek into thin rings.
Rinse fennel and set aside the fennel fronds. Cut fennel in half, remove core and cut each half into 1 cm (approximately 1/4-inch) slices.
Heat the olive oil in a pot. Sauté leek and fennel until tender, about 2 minutes. Add vegetable broth and bring to a boil, then cook over low heat for 5-7 minutes.
Rinse zucchini, wipe dry, cut in half lengthwise and cut into 1 cm (approximately 1/4-inch) slices. Add to fennel mixture, season with salt and pepper and remove from heat.
Distribute all vegetables in a shallow baking dish (about 1.5 liters or 1 1/2 quarts). Top with the chilled cereal crumbs and bake in preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for about 35 minutes.
Meanwhile, rinse chives and parsley and shake dry. Set some chives aside and cut the rest into small rings. Pluck parsley leaves and chop finely with the reserved fennel fronds.
Mix the chopped herbs in a bowl with the yogurt. Season with salt and pepper. Garnish vegetable gratin with remaining chives and serve with the herb yogurt.