Vegetables Cooked in Parchment
Vegetables Cooked in Parchment - Just the thing for discerning guests
Healthy, because
Even smarter
Nutritional values
Two pairs of bioactive substances complement each other here. One is vitamin C and iron: The vitamin increases the body's ability to absorb the mineral that is essential for the formation of red blood cells. On the other hand, the combination of calcium and vitamin K ensures stable bones.
The vegetable parcels and vinaigrette can be prepared three hours in advance and stored in the refrigerator. Shortly before the guests arrive, the parcels are put in the oven.
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,207 mg | (30 %) | ||
| Calcium | 257 mg | (26 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 stalks Celery (about 200 grams)
- salt
- 150 grams shallots
- 1 Romanesco broccoli (about 450 grams)
- 2 small Corn (500 grams)
- 2 small Zucchini (400 grams)
- 400 grams very small waxy potatoes
- 4 Tbsps olive oil
- peppers
- 300 grams on the vine Cherry tomatoes
- 50 grams green Olives
- 2 stalks mint
- 1 Tbsp balsamic vinegar
Kitchen utensils
Preparation steps
Rinse the celery, cut into 5 cm (approximately 2-inch) pieces and cook for 2 minutes in boiling salted water. Drain, shock in cold water and drain well again.
Peel the shallots. Cook for 2 minutes in boiling salted water, drain, rinse and cut in half.
Rinse the Romanesco and divide into small florets.
Shuck the corn, rinse and cut into 1 cm (approximately 1/2-inch) slices. Rinse the zucchini, dry, cut in half lengthwise and cut into 2 cm (approximately 3/4-inch) wide pieces. Rinse the potatoes, peel and cut into bite-sized pieces.
Mix the celery, shallots, Romanesco, corn, zucchini and potatoes in a bowl with 1 tablespoon olive oil, salt and pepper.
Rinse the tomatoes, leaving on the vine in bunches of about 3 to 4 tomatoes. Lightly oil 4 pieces of parchment paper (30 x 50 cm or approximately 11 x 19 inches).
Distribute the vegetables evenly over the parchment pieces.
Fold the parchment paper over the vegetables like a candy wrapper and tie the ends with kitchen twine. Place the vegetable packets on a baking sheet and bake in preheated oven at 200°C fan: 180°C, gas mark 3)(approximately 400°F/convection 350°F) for 40 minutes.
Meanwhile, remove the pits from the olives and chop the olives coarsely. Rinse the mint, shake dry and pick the leaves.
For the vinaigrette, whisk the Balsamic vinegar with a little salt and pepper. Add the remaining olive oil and whisk until emulsified. Add the olives and mint and stir to combine. Serve the vegetables with the vinaigrette drizzled over the top.
