
Broccoli with Cashew Crunch and Herb Millet
Blutzucker: LowPortionen: 4Zubereitungszeit: 40minMahlzeit: Lunch
Mikronährstoffe:Vitamin AVitamin CIronFolateMagnesiumCalcium
Makronährstoffe pro 100g
Energy
118kcal
Sugar
1g
Fat
6g
Fiber
2g
Sat fat
3g
Protein
4g
Carbs
13g
Sodium
43mg
Zutaten
- 400g / 14.11oz Broccoli
- 150g / 5.29oz Millet
- to taste Salt
- 1 bunch Mixed herbs
- 40g / 1.41oz Cashew nuts
- 20g / 0.71oz native Coconut oil
- 30g / 1.06oz Breadcrumbs
- 1 tsp grated Lemon zest
- to taste Pepper
- 150g / 5.29oz Millet
- to taste Salt
- 1 bunch Mixed herbs
- 40g / 1.41oz Cashew nuts
- 20g / 0.71oz native Coconut oil
- 30g / 1.06oz Breadcrumbs
- 1 tsp grated Lemon zest
- to taste Pepper
Zubereitung
1. Clean and wash 400g Broccoli, cut into florets, and halve larger ones with stems.
2. Steam Broccoli at 100°C (212°F) for 10 minutes.
3. Rinse 150g Millet in a sieve under hot running water.
4. Boil 350ml salted water, add Millet, cover, and simmer on low for 7-10 minutes. Let it swell for 5 more minutes off heat.
5. Meanwhile, wash, dry, and finely chop 1 bunch of mixed herbs.
6. Roughly crush 40g Cashew nuts. Melt 20g Coconut oil in a pan, add Breadcrumbs and Cashew nuts, and toast until golden.
7. Mix herb Millet with salt and pepper to taste, and divide onto plates.
8. Serve Broccoli on the side, topped with Cashew crumbs and 1 tsp grated Lemon zest.
2. Steam Broccoli at 100°C (212°F) for 10 minutes.
3. Rinse 150g Millet in a sieve under hot running water.
4. Boil 350ml salted water, add Millet, cover, and simmer on low for 7-10 minutes. Let it swell for 5 more minutes off heat.
5. Meanwhile, wash, dry, and finely chop 1 bunch of mixed herbs.
6. Roughly crush 40g Cashew nuts. Melt 20g Coconut oil in a pan, add Breadcrumbs and Cashew nuts, and toast until golden.
7. Mix herb Millet with salt and pepper to taste, and divide onto plates.
8. Serve Broccoli on the side, topped with Cashew crumbs and 1 tsp grated Lemon zest.
Mikronährstoffe % des Tagesbedarfs
Iron
24% of RDI
Magnesium
59% of RDI
Vitamin C
38% of RDI
Omega 3
0% of RDI
Vitamin A
0% of RDI
Calcium
13% of RDI
Folate
46% of RDI
Gut zu wissen
Broccoli is rich in folic acid and vitamin C. You can replace Broccoli with cauliflower florets and Millet with whole grain couscous.
“”
Share: