Millet Patties with Tomato Salad
Healthy, because
Even smarter
Nutritional values
Millet is a great source of iron, a mineral which plays an essential role in blood formation, while the nuts and oils in this salad are rich in vitamin E, which helps protect the body against free radical damage.
These yummy little cakes taste equally good cold or warm. They're also a great picnic snack.
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 26.3 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 600 mg | (15 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 9 ozs Millet
- salt
- 2 shallots
- 4 sprigs parsley
- 2 ozs whole Hazelnuts
- 6 ripe Tomatoes
- 1 red onion
- 3 sprigs Basil
- 3 Tbsps olive oil
- 2 Tbsps white balsamic vinegar
- peppers (freshly ground)
- 1 egg
- 1 Tbsp Pastry flour
- 3 Tbsps vegetable oil
Preparation steps
Boil millet in 2 cups water. Season with salt and boil 10 minutes. Reduce heat, cover, and simmer 20 minutes.
Meanwhile, peel shallots and chop finely. Rinse parsley, shake dry, pluck off leaves and chop finely. Coarsely chop hazelnuts.
For the tomato salad, rinse tomatoes, cut in half, remove stems and cut into wedges. Peel onion and cut into strips. Rinse basil, shake dry and pluck off leaves. Mix oil with vinegar and season with salt and pepper. Pour oil mixture over tomatoes and onions and garnish with basil leaves.
For the millet patties, mix together cooked millet, egg, chopped shallots, hazelnuts and flour. Season millet mixture with salt and pepper and form into 4 patties. Heat 1 tablespoon oil in a frying pan and fry patties until golden brown on both sides. Drain patties on paper towel and serve with tomato salad.
