Orange Parsnips with Millet
Nutritional values
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 15.7 μg | (26 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,317 mg | (33 %) | ||
| Calcium | 317 mg | (32 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 2 Oranges
- 1 large yellow onion
- 600 grams Parsnips
- 200 grams carrots
- 2 Tbsps Canola oil
- 500 milliliters Vegetable broth
- 200 grams Millet
- 1 Tbsp Lime juice
- salt
- 1 tsp Curry powder
- 100 grams Goat cheese
- cayenne pepper
Preparation steps
Squeeze the oranges. Peel the onion, quarter and cut into strips. Peel the parsnips and quarter them lengthwise. Cut the thick ends several times. Peel the carrots and quarter them lengthwise. Pour the oil in a hot pan and sauté the onion. Add the carrots and parsnips and sauté 2-3 minutes. Pour in 4-5 tablespoons of orange juice and cook for about 10 minutes until al dente.
Boil the vegetable stock with the millet, cover and cook about 8 minutes over medium heat until the millet is still slightly grainy.
Add the remaining orange juice and lime juice to vegetables. Simmer vigorously about 2 minutes and let boil down slightly, then season with salt. Mix the curry powder and goat cheese into the millet and season with salt and cayenne pepper.
Divide the vegetables and millet on plates and serve garnished with a little cayenne pepper.
