Millet and Vegetable Stir-Fry
Healthy, because
Even smarter
Nutritional values
Millet is a rich source of satiating protein, containing about 20% of your daily requirement in a 100 gram portion. The carrots and zucchini also add valuable nutrients to this dish, such as vitamin C and fiber.
If you don't have millet in your pantry, quinoa or brown rice is a great subsitute in this dish.
(Percentage of daily recommendation)
| Calorie | 322 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 33.5 μg | (56 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 648 mg | (16 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 93 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Preparation steps
Combine the millet and hot broth in a pot, and cook until tender, about 7 minutes. Drain. Rinse the carrots, zucchini and scallions. Cut the carrots and zucchini into sticks. Cut the scallions into diagonal rings.
Heat the olive oil in a skillet. Add the carrots, zucchini, scallions, and peas, and cook for 3 minutes. Stir in a 1/2 cup of water, cover, and cook for 5 minutes. Stir in the millet, and season with salt and pepper to taste, and the coriander, anise, and cumin.
