One Pan Millet with Pumpkin, Spinach and Feta
One Pan Millet with pumpkin, spinach and feta - Raise energy level in the blink of an eye
Healthy, because
Even smarter
Nutritional values
Thanks to a good portion of magnesium is Millet a smart choice for stressed nerves and muscles - for example after a strenuous sports session or a stressful meeting marathon. Nutmeg pumpkin consists of well over 90 percent water and is therefore a tasty figure-flatterer.
If you can not get nutmeg pumpkin, you can use another variety instead, for example, Hokkaido or butternut. Outside the pumpkin season, sweet potatoes or carrots are suitable.
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.8 g | (43 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 301.1 μg | (502 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 207 μg | (69 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,326 mg | (33 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 180 mg | (60 %) | ||
| Iron | 9.4 mg | (63 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 26 ozs Muscat de Provence squash
- 2 red onions
- 2 garlic cloves
- 4 Tbsps olive oil
- 3 tsps Harissa powder
- 4 Tbsps lemon juice
- 8 ozs Millet
- salt
- peppers
- 22 ozs Vegetable broth
- 6 ozs Baby spinach
- 3 Tbsps walnut kernels
- 6 ozs Feta
Preparation steps
Peel pumpkin, cut in half, remove seeds with a spoon, and dice flesh about 1/2-inch. Peel onions, halve, and cut into strips. Peel and chop garlic. Mix 1 tablespoon oil with harissa and lemon juice.
In a large skillet, sauté squash and onions in remaining oil over medium heat for about 3 minutes. Rinse millet in a sieve, add to pan with garlic and cook for 1-2 minutes, stirring; season with salt and pepper. Stir in half of the harissa sauce, add broth and bring everything to a boil. Cover and simmer over low heat for about 15 minutes.
In the meantime, sort out spinach, wash and spin dry; coarsely chop walnuts. Add both to the pumpkin-millet mixture and mix in. Cover and let stand over low heat for 2 minutes until spinach collapses.
Divide the millet on plates. Crumble the feta on top and serve with the remaining harissa sauce.
