Baked Millet, Vegetables and Goat Cheese
Healthy, because
Even smarter
Nutritional values
Bitter substances from the aubergine ensure a well-functioning digestion - they support the release of digestive juices into the liver and bile and stimulate the pancreas to release insulin. Millet contains the mineral magnesium, which supports the function of muscles and nervous system. Especially in stressful times, millet serves as a real nerve food.
The goat's cheese can easily be replaced by another cheese such as feta or mozzarella. You can also vary the millet; try whole oats, couscous or brown rice.
(Percentage of daily recommendation)
| Calorie | 786 cal. | (37 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 37.2 μg | (62 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,017 mg | (25 %) | ||
| Calcium | 600 mg | (60 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 18.2 g | |||
| Uric acid | 96 mg | |||
| Cholesterol | 176 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 4 Tbsps olive oil
- 16 ozs Vegetable broth
- 8 ozs Millet
- 2 eggs
- 7 ozs Ricotta cheese
- 1 ½ ozs freshly grated Parmesan
- 1 Tbsp freshly chopped thyme
- salt
- freshly ground peppers
- olive oil (for the baking dish)
- 2 Bell pepper (yellow and red)
- 1 Zucchini
- 1 Eggplant
- 2 sprigs rosemary
- 14 ozs crushed Tomatoes (canned)
- 6 ozs Goat cheese
- 1 ½ ozs Pine nuts
Preparation steps
Peel the shallot and garlic, and finely chop. Heat 2 tablespoons olive oil in a pan and saute the shallot and garlic in it briefly. Pour in 2½ cups broth. Rinse the millet in a sieve and add to the vegetable broth. Cover the pan and simmer for about 15 minutes. Remove from heat and let soak covered for another 15-20 minutes. If necessary, add a little broth. The millet should have absorbed all of the liquid at the end.
Stir the eggs with well-drained ricotta and Parmesan into the millet and mix in the thyme. Season with salt and pepper, and transfer the millet mixture into an oiled baking dish. Smoothen the top.
Rinse the bell peppers, cut in half, remove seeds and ribs, and cut into pieces. Rinse, trim and thinly slice the zucchini and the eggplant. Heat the remaining olive oil in a frying pan and saute the bell peppers, zucchini and eggplant slices in it for 4-5 minutes. Remove from the heat, sprinkle with the rosemary, and season with salt and pepper.
Spread the vegetable mixture over the millet in the baking dish. Spread the crushed tomatoes with a spoon over the vegetables. Dice the goat cheese and sprinkle it with the pine nuts over the vegetables. Bake in a preheated oven at 400°F until golden brown, about 35 minutes.
