Millet Cakes with Spinach and Tomatoes
Healthy, because
Even smarter
Nutritional values
Millet is easily digestible and can help in stressful times because it contains the mineral magnesium. This is just as important for healthy muscle function as for a strong nervous system. Zinc from spinach is involved in many metabolic mechanisms. The leafy vegetables also offer good cell protection through vitamins C, E and the provitamin beta-carotene.
Depending on compatibility, whipped cream can be used instead of rice drink for the preparation of the sauce. This makes it even creamier and tastier.
(Percentage of daily recommendation)
| Calorie | 417 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 202.7 μg | (338 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 644 mg | (16 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 82 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 400 milliliters Vegetable broth
- 150 grams Millet
- 1 egg
- 2 Tbsps grated Parmesan
- salt
- freshly ground peppers
- 250 grams Cherry tomatoes
- 5 Tbsps olive oil
- 2 Oranges (juice)
- 1 pinch sugar
- 200 grams young Spinach
- 1 shallot
- 100 milliliters Whipped cream
- Nutmeg
- 3 sprigs thyme
Preparation steps
Bring vegetable stock to a boil. Rinse millet in a sieve and add to the broth. Cover and simmer for about 15 minutes. Remove from heat and let soak covered for another 15-20 minutes. If necessary, even a more little broth. The millet should have absorbed all of the liquid in the end. In a bowl, mix egg and Parmesan with cooked millet, season with salt and pepper and leave covered for about 20 minutes.
Meanwhile rinse and halve the tomatoes. Sauté in a hot pan with 2 tablespoons oil. Deglaze with half of the orange juice, remove from heat and let stand. Season with sugar, salt and pepper.
Rinse, trim and spin dry the spinach. Peel shallot and finely chop. Sweat in 1 tablespoon of hot oil. Add spinach and mix well. Pour in cream and simmer slightly until creamy. Add remaining orange juice and season with salt, pepper and nutmeg.
From millet mixture, form into 12 cakes and slowly fry with thyme in remaining oil in a large, hot skillet on each side for 3-4 minutes until golden brown.
Drain the millet cakes on paper towel and serve dressed with tomatoes and spinach.
