Praying red is really something. With very few calories, they are bursting with folic acid and iron and thus promote blood formation. By the way, this is an advantage that is especially appreciated by pregnant women and new mothers. Even those who follow a meat-free diet can do something good for their iron balance with these deliciously gratinated tubers!
Cholesterol conscious connoisseurs exchange the butter for 2 tablespoons of olive oil.
(Percentage of daily recommendation)
|Calorie||352 kcal||(17 %)|
|Protein||12 g||(12 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||51 g||(34 %)|
|Sugar added||0 g||(0 %)|
|Roughage||11.5 g||(38 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||0.9 mg||(8 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||4.5 mg||(38 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||131 μg||(44 %)|
|Pantothenic acid||1 mg||(17 %)|
|Biotin||6 μg||(13 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||40 mg||(42 %)|
|Potassium||669 mg||(17 %)|
|Calcium||163 mg||(16 %)|
|Magnesium||139 mg||(46 %)|
|Iron||4.9 mg||(33 %)|
|Iodine||6 μg||(3 %)|
|Zinc||2.7 mg||(34 %)|
|Saturated fatty acids||4.5 g|
|Uric acid||84 mg|
Put bulgur and vegetable broth in a pot and bring to a boil. Cover and cook for about 12 minutes at low heat.
Meanwhile, rinse 1 orange in hot water and wipe dry. Peel the outermost layer of the orange peel with a vegetable peeler and cut into thin strips.
Peel both oranges to remove the white pith. Using a sharp knife, cut fruit segments between the membranes, collecting the juice in a bowl.
Drain beets and cut in half crosswise. Using a melon baller cut out enough flesh to make a small well. Set flesh aside. (Because beets stain, gloves are recommended.)
Mix orange segments and half of the orange peel strips with bulgur and season with salt and coriander.
Place orange bulgur in the hollowed beets, sprinkle with pumpkin seeds and place in a shallow 3 liter (approximately 3-quart) baking dish.
Pour in 125 ml (approximately 1/2 cup) of water. Distribute butter in small flakes over the filling and bake in preheated oven at 180°C (fan 160°C, gas mark 2-3)(approximately 350°F/convection 325°F) for about 25 minutes.
Place beet pulp with reserved orange juice in a tall container and puree with an immersion blender.
Stir in the yogurt, salt and pepper. Top beets with orange yogurt and garnish with remaining orange zest.