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EatSmarter exclusive recipe

Steamed Carrots and Wild Garlic

with Quinoa
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Steamed Carrots and Wild Garlic

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

Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
276
calories
Calories
0
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Ingredients

for
2
servings
12
Carrots (about 400 grams)
1 bunch
Wild garlic (about 50 grams)
1 ¼ cups
4 ounces
1 tablespoon
Sesame seeds (about 10 grams)
coarse Sea salt
4 ounces
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 2-3 cm (approximately 1 inch) deep with water and bring to a boil. Put carrots in a steamer basket and allow to steam in 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.

Health information

Exact nutritional values of this recipe  
Nutritions
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:
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