Sesame Broccoli with Mango Dip
Sesame Broccoli with Mango Dip - Aromatic vegetables with fruity sauce.
Healthy, because
Even smarter
Nutritional values
Sesame is an excellent vegetable source of calcium and valuable unsaturated fats. The secondary plant compounds of broccoli have an antioxidant effect on the body.
The mango alone makes the dip sweet enough for you? All the better: Then you can omit the maple syrup and save sugar.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 284 μg | (473 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 179 mg | (188 %) | ||
| Potassium | 697 mg | (17 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 1 shallot
- 1 Mango
- 2 Tbsps White vinegar
- 2 Tbsps Maple syrup
- salt
- 1 generous pinch cayenne pepper
- 22 ozs Broccoli
- 1 egg
- 3 ½ ozs Whole grain Rice flour
- 3 ½ ozs Rice starch
- 1 pinch baking soda
- 4 Tbsps sesame
- peppers
- 5 Tbsps Canola oil
Preparation steps
For the dip, peel and finely dice the shallot. Peel the mango, cut the flesh from the core and finely dice. Bring mango with shallot, vinegar and maple syrup to a boil in a saucepan while stirring. Simmer dip for 2-3 minutes over low heat. Then season with salt and cayenne pepper and let cool.
Meanwhile, clean broccoli, wash, cut into florets and halve lengthwise. Beat egg and 9 ounces of very cold water until foamy. Add flour, starch and 1 pinch of baking soda and mix with sesame seeds to a liquid batter, and season with salt and pepper. Place in a shallow dish and fold broccoli florets through the batter, one at a time. Heat oil in a deep frying pan. Fry broccoli in it on all sides over medium heat for 4-5 minutes. Drain and serve with the mango dip.
