Wild Garlic Pesto and Tomato Bruschetta
Healthy, because
Even smarter
Nutritional values
Lycopene is responsible for the bright red colour of the tomatoes. The natural colouring belongs to the carotenoids and is considered an effective antioxidant. Just two tomatoes (100 grams) cover the daily requirement of 6 milligrams of lycopene.
Outdoor tomatoes are particularly aromatic and healthy. The vitamin C content of outdoor fruits is significantly higher, while greenhouse tomatoes only provide half of this. Pay attention with your next purchase.
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 4,765 kcal | (227 %) | ||
| Protein | 168.87 g | (172 %) | ||
| Fat | 204.84 g | (177 %) | ||
| Carbohydrates | 690.72 g | (460 %) | ||
| Roughage | 192.04 g | (640 %) | ||
| Vitamin A | 12,997.6 mg | (1,624,700 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 83.87 mg | (699 %) | ||
| Vitamin B₁ | 5.96 mg | (596 %) | ||
| Vitamin B₂ | 3.2 mg | (291 %) | ||
| Niacin | 112.42 mg | (937 %) | ||
| Vitamin B₆ | 13.49 mg | (964 %) | ||
| Folate | 2,358.43 μg | (786 %) | ||
| Pantothenic acid | 14.58 mg | (243 %) | ||
| Biotin | 625.25 μg | (1,389 %) | ||
| Vitamin B₁₂ | 0.48 μg | (16 %) | ||
| Vitamin C | 2,156.75 mg | (2,270 %) | ||
| Potassium | 37,275.5 mg | (932 %) | ||
| Calcium | 2,186.61 mg | (219 %) | ||
| Magnesium | 1,755.35 mg | (585 %) | ||
| Iron | 48.02 mg | (320 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 28.53 mg | (357 %) | ||
| Saturated fatty acids | 32.13 g | |||
| Cholesterol | 27.2 mg |
Ingredients
- Ingredients
- 30 grams Pine nuts
- 1 bunch Wild garlic
- 6-8 tablespoons Vegetable broth
- 10 Tbsps olive oil
- 40 grams grated Parmesan
- 1-2 tsp lemon juice
- salt
- peppers
- 1 Baguette (or ciabatta loaf)
- 250 grams Plum tomato
- 1 Red onion
- 1 garlic clove
Preparation steps
For the pesto: Toast the pine nuts in a dry frying pan, let cool then chop. Rinse the wild garlic, pat dry, chop and then purée with the vegetable broth and 6 tablespoons olive oil. Mix with the pine nuts and Parmesan and season with lemon juice, salt and pepper.
For the bruschetta: Cut the baguette into 8 slices, brush with a little olive oil and toast in a preheated oven at 200°C (approximately 400°F) for 10 minutes.
Meanwhile, rinse the tomatoes, pat dry, hull and chop. Peel the onion and garlic and chop finely. Mix the tomatoes, onion and garlic with 2 tablespoons olive oil and season with salt and pepper. Spread over the baguette slices then top each with 1 teaspoon pesto.
