EatSmarter exclusive recipe

Millet and Vegetable Stir-Fry

with Cherry Tomatoes and Feta Cheese
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Millet and Vegetable Stir-Fry

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

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
370
calories
Calories

Nutritional values

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:

Ingredients

for
2
Ingredients
4 ounces
1 ¾ cups
1
Zucchini (about 250 grams)
10
cherry firm Tomato (about 150 grams)
1
yellow Bell pepper (about 200 grams)
1 tablespoon
2 teaspoons
dried Oregano
5 ounces
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 300 ml (approximately 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.