Zucchini and Grain Roulade
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
53
calories
Calories
Nutritional values
1 roll contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 53 cal. | (3 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.8 mg | (7 %) | ||
| Vitamin K | 8.3 μg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.7 mg | (6 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 15 μg | (5 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.8 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 168 mg | (4 %) | ||
| Calcium | 15 mg | (2 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 17 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
24
- Ingredients
- 4 medium Zucchini
- 3 Tbsps olive oil (plus extra for drizzling)
- 3 Tbsps balsamic vinegar (plus extra for drizzling)
- 1 cup Quinoa (rinsed and drained)
- 2 ½ cups water
- 1 lemon (juice)
- 2 Tbsps extra virgin olive oil
- salt
- peppers
- 2 Baby carrots (diced)
- 1 green Bell pepper (seeds removed, diced)
- 2 Tomatoes (diced)
Preparation steps
1.
Slice the courgettes lengthways, using a vegetable peeler.
2.
Drizzle some of the olive oil and balsamic over two large plates and lay the strips flat, trying not to overlap them. Sprinkle with more oil and balsamic, cover and chill for at least 30 minutes.
3.
Place the quinoa and water in a pan over a medium heat and bring to a simmer. Reduce the heat and simmer for 10 minutes, until the quinoa is tender and the water is almost absorbed. Drain well and set aside to cool.
4.
Whisk together the lemon juice and oil. Season to taste and set aside.
5.
Combine the carrots, pepper, tomatoes and quinoa. Pour over the lemon dressing and toss to combine.
6.
Place a little of the mixture onto one end of a courgette strip and roll up. Repeat with the remaining courgette strips and the filling.
7.
Arrange the rolls on a serving plate.
