Savoury Carrot and Semolina Puddings
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
549
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 13.3 g | (44 %) |
more nutritional values
| Vitamin A | 6.5 mg | (813 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 212.5 μg | (354 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 32.8 μg | (73 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,669 mg | (42 %) | ||
| Calcium | 271 mg | (27 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 19.6 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 239 mg | |||
| Complete sugar | 26 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 cups Spinach
- butter (to grease the tin)
- 4 ¼ cups carrots (sliced)
- 1 shallot (finely diced)
- 1 garlic clove (finely diced)
- 4 Tbsps butter
- ⅜ cup vegetable stock
- ⅞ cup cream (at least 30% fat)
- 3 eggs
- 3 Tbsps grated Parmesan
- 0.333 cup Semolina
- Plus
- 1 tsp Mustard seed
- 4 Baby carrots (halved diagonally)
- 1 Tbsp olive oil
- 1 Red onion (finely diced)
- ⅜ cup vegetable stock
- 2 Tbsps apple cider vinegar
- 1 tsp honey
Preparation steps
1.
Blanch the spinach in salt water. Drain and pat dry.
2.
Grease four oven-proof dishes (approx. 8 cm Ø) and place the spinach inside so that the leaves overlap and hang over the edges.
3.
Fry the carrots, shallot and garlic in 2 tbsp hot butter. Season with salt, ground black pepper and a pinch of sugar. Deglaze with the stock, cover and braise for approx. 15 minutes.
4.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
5.
Remove the lid from the carrot mixture and allow the liquid to evaporate. Puree the mixture finely. Mix together the cream, eggs and the Parmesan and fold in the semolina and the carrot puree and season to taste.
6.
Pour into the flan dishes on top of the spinach and fold the overhanging leaves over the carrot mixture. Flake the remaining butter on top and bake for 30 minutes. Remove from the oven, leave to cool and then knock the flans out of the dishes.
7.
To serve, fry the mustard seeds and the baby carrots in hot oil. Add the onions and quench with the stock and the vinegar. Season with honey and salt and leave to cool. Cut the flans in half and serve with the dressing.
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