Marinated Romanesco
Marinated Romanesco - Vegetable pleasure to the extreme!
Healthy, because
Even smarter
Nutritional values
Because of the light green "turrets" Romanesco is also called "minaret cabbage". This special variety of cauliflower ensures that one serving covers twice the daily requirement of vitamin C. Together with the hearty bread, the decorative tips also provide around half of the daily requirement of fibre.
If you can't get romanesco: Use cauliflower or broccoli instead, or mix the two.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15 g | (50 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 169 μg | (282 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 1,700 mg | (43 %) | ||
| Calcium | 447 mg | (45 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 lemon
- 1 tsp Mustard
- ½ tsp brown sugar
- 4 Tbsps olive oil
- salt
- peppers
- 1 Romanesco broccoli (about 750 grams)
- 2 slices Whole Wheat Bread (each about 50 grams; with nuts)
- 6 sprigs smooth parsley
- 1 bunch Chives
- 4 sun-dried Tomatoes
- 4 slices Prosciutto (10 grams each, without fat)
Kitchen utensils
Preparation steps
Cut lemon in half, squeeze juice and stir the juice in a small bowl with mustard and sugar. Whisk in 3 tablespoons of oil and season with salt and pepper.
Trim Romanesco, rinse and divide into florets. In a pot, boil about 250 ml (approximately 1 cup) of salted water. Pour in florets, cover and cook for about 8 minutes. Drain in a sieve.
Add Romanesco to a bowl, drizzle with lemon sauce while still hot and marinate for about 15 minutes.
Meanwhile, cut the bread into small cubes. Heat the remaining oil in a pan and fry the bread cubes on all sides until crispy.
Rinse the parsley, shake dry, pluck off the leaves and chop. Rinse chives, shake dry and cut into rolls. Cut tomatoes and prosciutto into cubes.
Season the marinated Romanesco florets with salt and pepper. Mix tomatoes, prosciutto and herbs with the bread cubes, sprinkle on the Romanesco and serve.
