Millet Salad with Spinach and Peas
Millet Salad with Spinach and Peas - Refreshingly green and with a good portion of spring fever! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
This millet salad with spinach and peas contains 20 g of powerful vegetable protein per serving.
A sweet component can also refine this millet salad: simply add half a cup of chopped apple.
(Percentage of daily recommendation)
| Calorie | 519 cal. | (25 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 151.9 μg | (253 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 716 mg | (18 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 181 mg | (60 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 149 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 ozs Millet
- 6 ozs Peas (frozen)
- 2 Tbsps lemon juice
- 3 tsps Tahini
- 2 tsps Pumpkin seed oil
- salt
- peppers
- 2 ozs Baby spinach
- 4 ozs almonds
- 1 handful Cress
Kitchen utensils
Preparation steps
Bring millet to the boil with twice the amount of water. Let it boil at low heat for about 15 minutes until all the liquid has been absorbed.
In the meantime, put the peas in a pot with very little water and cook over medium heat for about 2 minutes. Then drain them, rinse with cold water and let them drip off. Mix lemon juice, tahini, pumpkin seed oil, salt and pepper to a dressing. Add some water if necessary.
Wash the spinach and spin dry. Chop the almond kernels. Loosen millet and mix with peas, dressing and spinach. Season to taste with salt and pepper. Serve sprinkled with chopped almond kernels and cress.
