Millet Salad with Broccoli
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
320
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 320 cal. | (15 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 229.1 μg | (382 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 484 mg | (12 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 1 shallot
- 1 garlic clove
- 3 Tbsps olive oil
- 500 milliliters Vegetable broth
- 200 grams Millet
- 500 grams Broccoli
- salt
- 50 grams sun-dried Tomatoes (in oil)
- 1 tsp hot Mustard
- 3 Tbsps white balsamic vinegar
- 1 pinch sugar
- freshly ground peppers
Preparation steps
1.
For the salad, peel the shallot and garlic and finely chop. Sauté briefly in 1 tablespoon olive oil and deglaze with 500 ml (approximately 2 cups) broth. Rinse the millet in a sieve and add to the broth. Cover and simmer for about 15 minutes. Remove from heat and let stand, covered, until the millet has absorbed all of the liquid, 15-20 minutes. If necessary, add a little broth.
2.
Rinse broccoli, trim and blanch in salted water until al dente, 5-6 minutes. Rinse in cold water and drain well.
3.
Drain tomatoes and chop.
4.
Mix remaining olive oil with the mustard, vinegar and sugar and season with salt and pepper. Mix in all the prepared salad ingredients and refrigerate until ready to serve.
5.
Garnish with basil and freshly grated Parmesan.
