Frittata with Mixed Beans and Millet
Frittata with Mixed Beans and Millet - Protein-rich meal
Healthy, because
Even smarter
Nutritional values
Fava beans bring significant minerals to the plate, such as calcium for strong bones and iron for oxygen transport in the blood. The native grain millet shines with plenty of magnesium, which calms the nerves, especially in stressful times, and can help with muscle cramps.
In season in the summer, of course, you can use fresh fava beans. If you can't get any, replace them with the same amount of peas. The beet leaves can be replaced with baby spinach or lamb's lettuce.
(Percentage of daily recommendation)
| Calorie | 619 cal. | (29 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 29.8 g | (99 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.3 μg | (12 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 21.4 μg | (36 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 28.8 μg | (64 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,633 mg | (41 %) | ||
| Calcium | 280 mg | (28 %) | ||
| Magnesium | 222 mg | (74 %) | ||
| Iron | 11.3 mg | (75 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 5.3 mg | (66 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 304 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 generous pinch Saffron
- 2 shallots
- 2 garlic cloves
- 2 Tbsps olive oil
- 18 ozs Vegetable broth (+ more if needed)
- 7 ozs Millet
- 12 ozs wide Beans
- salt
- 9 ozs frozen Fava bean
- 1 oz Parmesan
- 6 eggs
- peppers
- 1 ¾ ozs sun-dried tomato in oil
- 2 Tbsps sun-dried tomato pesto
- 1 Tbsp White vinegar
- Red pepper flakes
- ¾ oz Beet Greens (2 handfuls)
- 1 handful herb leaves (mint, coriander, parsley)
Kitchen utensils
Preparation steps
Dissolve saffron in 3 Tablespoons of warm water. Peel and finely dice the shallots and garlic. Heat 1 tablespoon of oil in a frying pan. Sauté half of the shallots and garlic in it for 3 minutes over medium heat. Then add 15 ounces of broth and saffron water. Rinse millet in a sieve, add, and simmer for 15 minutes on low heat. Then remove from heat and let swell covered for 15-20 minutes.
Meanwhile, clean fava beans, wash, cut diagonally into pieces and cook in salted water for about 8 minutes. Add broad beans and cook for another 5 minutes. Then drain bean mix, rinse with cold water, and skin thick beans.
Along the way, grate Parmesan cheese. Beat eggs in a bowl and stir in Parmesan, salt and pepper. In a skillet, heat remaining oil. Sauté remaining shallot and garlic in it for 3 minutes over medium heat. Pour in egg mixture and allow to set for about 6 minutes. Using a plate, turn the frittata over and fry the other side for 3-4 minutes.
Drain dried tomatoes, reserving 2-3 tablespoons oil. Finely dice tomatoes and mix with beans, pesto rosso, vinegar, collected oil, chili flakes, remaining broth, salt and pepper and season to taste.
Select beet leaves, wash and spin dry. Wash herbs, shake dry and pluck off leaves. Fill millet porridge onto plates, spread bean mix on top and sprinkle with beet and herb leaves. Cut frittata into corners and place over millet porridge and bean mix.
