Vegetarian Delicacy

Steamed Carrots and Wild Garlic

with Quinoa
4.25
Average: 4.3 (4 votes)
(4 votes)
Steamed Carrots and Wild Garlic

Steamed Carrots and Wild Garlic - Light and incredibly tasty vegetarian dish

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
276
calories
Calories

Healthy, because

Even smarter

Nutritional values

Quinoa is perfect for those who have to eat gluten-free. This pseudo-grain, which originates from South America, has far higher protein and mineral content than other common grains.

Vegans or people with lactose intolerance can use a soy or nut-based yogurt instead of normal cow's milk yogurt.

1 serving contains
(Percentage of daily recommendation)
Calorie276 kcal(13 %)
Protein10 g(10 %)
Fat6 g(5 %)
Carbohydrates44 g(29 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Vitamin A2.5 mg(313 %)
Vitamin D0 μg(0 %)
Vitamin E1.6 mg(13 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.4 mg(37 %)
Vitamin B₆0.6 mg(43 %)
Folate51 μg(17 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C20 mg(21 %)
Potassium487 mg(12 %)
Calcium220 mg(22 %)
Magnesium141 mg(47 %)
Iron9 mg(60 %)
Iodine34 μg(17 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.3 g
Uric acid83 mg
Cholesterol2 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
12 carrots
1 bunch Wild garlic (or leek leaves)
1 ¼ cups Vegetable broth
4 ozs Quinoa
1 Tbsp Sesame seeds
salt
peppers
coarse Sea salt
4 ozs Yogurt (low-fat)
How healthy are the main ingredients?
QuinoaSesame seedscarrotsalt
Preparation

Kitchen utensils

1 Peeler, 1 Steamer basket, 1 medium-sized Pot (with lid), 1 Wooden spoon, 1 wider Pot (with lid), 1 small Non-stick pan, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Mortar, 1 Tablespoon, 1 Measuring cups

Preparation steps

1.
Steamed Carrots and Wild Garlic preparation step 1

Peel carrots. Rinse wild garlic and shake dry. Set aside some small leaves for garnish.

2.
Steamed Carrots and Wild Garlic preparation step 2

Wrap each carrot with 2-3 wild garlic leaves and place in a steamer.

3.
Steamed Carrots and Wild Garlic preparation step 3

Bring vegetable broth and quinoa to a boil in a pot and cook, covered, on low heat, stirring occasionally, for about 25 minutes.

4.
Steamed Carrots and Wild Garlic preparation step 4

Meanwhile, fill a large pot approximately 1 inch deep with water and bring to a boil. Put carrots in a steamer basket and allow to steam in the pot, covered, for about 15 minutes over medium heat.

5.
Steamed Carrots and Wild Garlic preparation step 5

Meanwhile, toast sesame seeds briefly in a non-stick pan. Cool, then crush in a mortar.

6.
Steamed Carrots and Wild Garlic preparation step 6

Stir crushed sesame seeds into quinoa and season with salt and pepper. Divide quinoa between plates, place carrots on top, sprinkle with coarse sea salt and garnish with remaining wild garlic leaves. Serve with yogurt.