Millet and Vegetable Stir-Fry
Millet and Vegetable Stir-Fry - Mediterranean-influenced stir-fry
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.
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 52.1 μg | (87 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 597 mg | (15 %) | ||
| Calcium | 254 mg | (25 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 17 g |
Kitchen utensils
Preparation steps
Rinse millet in a sieve with hot water until the water runs clear, then drain well.
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.
Meanwhile, trim zucchini, rinse and wipe dry. Cut in half lengthwise and cut into thin slices.
Rinse and halve the tomatoes. Cut bell pepper into quarters, remove seeds, rinse and cut into short strips.
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.
Add millet (including liquid, if still present) and tomatoes to the vegetables and mix well. Season with salt and pepper.
Crumble feta cheese with a fork and spread on the millet and vegetables before serving.
