Oven Vegetables with Yogurt-Date Cinnamon Dip
Black salsifies are known for their remarkable content of inulin. This soluble fiber helps to build up a healthy intestinal flora. In addition, inulin supports calcium absorption and makes it more difficult to absorb cholesterol.
This recipe can be prepared with other vegetables as desired. Parsley root, pumpkin or Jerusalem artichoke, for example, harmonize very well with the oriental-looking dip. For a vegan diet, it can also be prepared with soy yogurt.
(Percentage of daily recommendation)
| Calorie | 476 cal. | (23 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 25 g | (83 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 238 μg | (79 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 2,044 mg | (51 %) | ||
| Calcium | 332 mg | (33 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 10 mg |
Ingredients
- Ingredients
- 2 Parsnips
- 4 potatoes
- 3 Beets
- 4 Salsify
- 10 ozs Rutabaga
- 4 colorful rainbow carrots
- salt
- peppers
- ½ tsp ground paprika
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 2 Tbsps Sesame seeds
- 3 Tbsps olive oil
- 5 Dried dates (pitted)
- 14 ozs low fat Yogurt (low-fat)
- ¼ tsp cinnamon
- ½ bunch parsley
Preparation steps
Wash parsnips, potatoes, beets, and black salsify thoroughly. Peel roots and turnip. Cut all vegetables into bite-sized pieces.
Season vegetables with salt, pepper, paprika powder, cumin and coriander and mix with sesame and oil. Spread on a baking tray lined with baking paper and bake in a preheated oven at 400 °F for about 35 minutes.
In the meantime cut the dates into fine cubes. Mix with yogurt and cinnamon. Wash parsley, shake dry and chop coarsely.
Serve the oven vegetables with yogurt date cinnamon dip and sprinkle with parsley.