Steamed Carrots and Wild Garlic
Steamed Carrots and Wild Garlic - Light and incredibly tasty vegetarian dish
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.
(Percentage of daily recommendation)
| Calorie | 276 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 2.5 mg | (313 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 90.7 μg | (151 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 487 mg | (12 %) | ||
| Calcium | 220 mg | (22 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 43 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
Peel carrots. Rinse wild garlic and shake dry. Set aside some small leaves for garnish.
Wrap each carrot with 2-3 wild garlic leaves and place in a steamer.
Bring vegetable broth and quinoa to a boil in a pot and cook, covered, on low heat, stirring occasionally, for about 25 minutes.
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.
Meanwhile, toast sesame seeds briefly in a non-stick pan. Cool, then crush in a mortar.
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.
