Great for Weight Loss

Millet and Vegetable Stir-Fry

with Cherry Tomatoes and Feta Cheese
4.566665
Average: 4.6 (30 votes)
(30 votes)
Millet and Vegetable Stir-Fry

Millet and Vegetable Stir-Fry - Mediterranean-influenced stir-fry

share Share
print
bookmark_border Copy URL
Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
370
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fine millet grains contain plenty of silicic acid, which promotes healthy growth of hair and nails. The colorful vegetables provide a powerful serving of vitamin C.

Add a poached egg to this dish to add protein and make it even more filling.

1 serving contains
(Percentage of daily recommendation)
Calorie370 kcal(18 %)
Protein15 g(15 %)
Fat15 g(13 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.7 mg(39 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.7 mg(50 %)
Folate94 μg(31 %)
Pantothenic acid1.1 mg(18 %)
Biotin9.9 μg(22 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C96 mg(101 %)
Potassium597 mg(15 %)
Calcium254 mg(25 %)
Magnesium142 mg(47 %)
Iron7.9 mg(53 %)
Iodine17 μg(9 %)
Zinc1.5 mg(19 %)
Saturated fatty acids5.9 g
Uric acid94 mg
Cholesterol17 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Millet
1 ¾ cups Vegetable broth
1 zucchini
10 cherry tomatoes
1 yellow Bell pepper
1 tablespoon olive oil
salt
peppers
2 teaspoons dried oregano
5 ounces Feta
How healthy are the main ingredients?
FetaMilletolive oiloreganozucchinitomato
Preparation

Kitchen utensils

1 Sieve, 1 Pot (with lid), 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Large knife, 1 Wooden spoon, 1 Teaspoon, 1 Tablespoon, 1 Fork, 1 Non-stick pan

Preparation steps

1.
Millet and Vegetable Stir-Fry preparation step 1

Rinse millet in a sieve with hot water until the water runs clear, then drain well.

2.
Millet and Vegetable Stir-Fry preparation step 2

Bring millet to a boil in a pot with 1 1/4 cup vegetable broth, cover, and simmer according to package instructions over low heat, about 25 minutes. Then remove from heat and let swell for 10 minutes.

3.
Millet and Vegetable Stir-Fry preparation step 3

Meanwhile, trim zucchini, rinse and wipe dry. Cut in half lengthwise and cut into thin slices.

4.
Millet and Vegetable Stir-Fry preparation step 4

Rinse and halve the tomatoes. Cut bell pepper into quarters, remove seeds, rinse and cut into short strips.

5.
Millet and Vegetable Stir-Fry preparation step 5

Heat oil in a pan, add the bell pepper and zucchini and sauté 2-3 minutes, stirring over medium heat. Season with salt, pepper and oregano. Add remaining vegetable broth, bring to a boil and cook the vegetables for about 5 minutes.

6.
Millet and Vegetable Stir-Fry preparation step 6

Add millet (including liquid, if still present) and tomatoes to the vegetables and mix well. Season with salt and pepper.

7.
Millet and Vegetable Stir-Fry preparation step 7

Crumble feta cheese with a fork and spread on the millet and vegetables before serving.