Vegan Gratin of Rye with Fennel and Sun-dried Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 11.67 g | (12 %) | ||
| Fat | 6.67 g | (6 %) | ||
| Carbohydrates | 49.68 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.37 g | (35 %) |
| Vitamin A | 166.58 mg | (20,823 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.13 mg | (9 %) | ||
| Vitamin B₁ | 0.66 mg | (66 %) | ||
| Vitamin B₂ | 0.56 mg | (51 %) | ||
| Niacin | 5.34 mg | (45 %) | ||
| Vitamin B₆ | 0.49 mg | (35 %) | ||
| Folate | 57.54 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 2.69 μg | (6 %) | ||
| Vitamin B₁₂ | 0.73 μg | (24 %) | ||
| Vitamin C | 20.19 mg | (21 %) | ||
| Potassium | 807.79 mg | (20 %) | ||
| Calcium | 147.79 mg | (15 %) | ||
| Magnesium | 69.92 mg | (23 %) | ||
| Iron | 3.34 mg | (22 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 1.44 mg | (18 %) | ||
| Saturated fatty acids | 0.96 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 150 grams Rye
- vegetable oil (for the mold)
- 80 grams sun-dried Tomatoes
- 200 grams Tofu
- 2 small Fennel bulb
- 1 onion
- 1 garlic clove
- 1 Tbsp vegan Margarine
- 2 Tbsps Pastry flour
- 200 milliliters Rice milk
- ½ tsp medium hot Mustard
- 2 Tbsps freshly chopped Fresh herbs (Marjoram and thyme)
- 2 tsps Nutritional yeast
- salt
- freshly ground peppers
Preparation steps
Soak the rye overnight in cold water.
Drain the soaking liquid. Place the rye in a saucepan with cold water to cover. Bring to a boil, reduce to a simmer, cover and cook until tender, about 1 hour. Drain and let cool.
Preheat the oven to 180°C (approximately 350°F). Grease a baking dish.
Drain the sun-dried tomatoes and cut into strips. Cut the tofu into cubes. Rinse the fennel, remove the stalks and fronds cut the fronds on a vegetable slicer. Peel the onion and garlic and finely dice. Heat the margarine in a saucepan and saute the onion until and garlic until translucent. Sprinkle with flour and add the soy milk, stirring all the while. Stir in the mustard, herbs and nutritional yeast. Season with salt and pepper and if too thick, add some soy milk. Put the rye, fennel, sun-dried tomatoes and tofu in the baking dish. Pour the sauce over and bake until the piping hot and bubbly, about 20 minutes.
