Green Millet Risotto with Yogurt Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 501 cal. | (24 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 152.1 μg | (254 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 1,016 mg | (25 %) | ||
| Calcium | 328 mg | (33 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 250 grams Broccoli
- 3 stalks Celery
- 250 grams green Asparagus
- 1 bunch scallions
- 250 grams Snow peas
- 1 onion
- 1 garlic clove
- 3 Tbsps olive oil
- 300 grams Millet
- 500 milliliters Vegetable broth
- 250 grams Yogurt (0.1% fat)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 bunch Cress
- 2 Tbsps freshly grated Parmesan
Preparation steps
Rinse and trim the vegetables. Divide broccoli into smaller florets, if necessary. Thinly slice celery. Slice asparagus diagonally into 1 cm (approximately 1/4 inch) long pieces. Thinly slice scallions crosswise. Trim ends of snow peas.
Peel and finely chop onion and garlic. In a pan, sauté onion and garlic in hot oil. Add the prepared vegetables and sauté about 5 minutes. Rinse millet in a colander under cold water and drain. Stir millet with vegetables and sauté briefly. Add broth, bring to a boil, cover and cook over low heat, 20-25 minutes.
Mix yogurt with 1 tablespoon lemon juice and season with salt and pepper. Snip cress. Season the millet mixture with salt, pepper and remaining lemon juice. Divide among plates and serve topped with yogurt sauce, cress and Parmesan.
