Salad with millet, carrots and cashew nuts
Preparation steps
Rinse the millet thoroughly under hot water in a sieve.
Then transfer it to a pot and pour in vegetable stock.
Bring to a boil, then simmer covered for about 15 minutes, until all the liquid has been absorbed.
In the meantime, peel the onion for the dressing and chop it finely.
In heated oil, fry the onion in a pot for about 5 minutes.
Then transfer it to a bowl and add the remaining dressing ingredients - (onion) oil, curry, cinnamon, unsprayed (or baking soda) orange peel, fresh orange juice and vinegar.
Mix everything thoroughly.
When the groats have cooled down a bit, mix them into the prepared dressing while still warm.
Finely chop the nuts and toast them in a dry pan. Add them to the groats along with the cranberries.
Peel and wash the carrots, then grate them on a coarse grater or chop them finely.
Rinse the dill, dry it, separate the leaves and chop them. Combine the carrots and dill with the groats.
Mix everything thoroughly and season with salt and pepper to taste.
Mix the sour cream in a small bowl. Arrange the salad on plates and serve with sour cream.
Ingredients
The nutritional values given apply to the entire recipe (grams of all portions of the recipe).
| Protein |
5.25g
/ 80.61 g
|
| Fiber |
1.6g
/ 30 g
|
| Zinc |
1.7mg
/ 10 mg
|
| Phosphorus |
120mg
/ 700 mg
|
| Fatty monounsaturated |
0.3g
|
| Fatty saturated |
0.3g
|
| Fatty polyunsaturated |
0.64g
|
| Magnesium |
50mg
/ 350 mg
|
| Manganese |
0.805mg
/ 2.3 mg
|
| Copper |
0.39mg
/ 1.5 mg
|
| Potassium |
110mg
/ 4000 mg
|
| Sucrose |
0.05g
|
| Sodium |
2.5mg
/ 1500 mg
|
| Fat |
1.45g
/ 120.92 g
|
| Calcium |
5mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.365mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.19mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.15mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.375mg
/ 1.6 mg
|
| Vitamin E |
0.05mg
/ 14 mg
|
| Carbohydrate |
35.8g
/ 201.53 g
|
| Iron |
2.4mg
/ 15 mg
|
| Protein |
2.4625g
/ 80.61 g
|
| Sugar |
0.675g
/ 50 g
|
| Fat |
0.1125g
/ 120.92 g
|
| Carbohydrate |
1.5g
/ 201.53 g
|
| Protein |
2.184g
/ 80.61 g
|
| Fiber |
0.396g
/ 30 g
|
| Fat |
5.256g
/ 120.92 g
|
| Carbohydrate |
4.32g
/ 201.53 g
|
| Protein |
0.12g
/ 80.61 g
|
| Fiber |
1.68g
/ 30 g
|
| Fatty acids |
0.024g
|
| Fatty saturated |
0.024g
|
| Potassium |
12mg
/ 4000 mg
|
| Sodium |
1.2mg
/ 1500 mg
|
| Fat |
0.24g
/ 120.92 g
|
| Calcium |
2.4mg
/ 1000 mg
|
| Vitamin C (Ascorbic acid) |
0.048mg
/ 110 mg
|
| Carbohydrate |
19.68g
/ 201.53 g
|
| Iron |
0.12mg
/ 15 mg
|
| Protein |
0.45g
/ 80.61 g
|
| Fiber |
1.6g
/ 30 g
|
| Zinc |
0.14mg
/ 10 mg
|
| Phosphorus |
13mg
/ 700 mg
|
| Fatty saturated |
0.02g
|
| Fatty polyunsaturated |
0.055g
|
| Magnesium |
6.5mg
/ 350 mg
|
| Manganese |
0.075mg
/ 2.3 mg
|
| Copper |
0.04mg
/ 1.5 mg
|
| Potassium |
114mg
/ 4000 mg
|
| Sucrose |
0.9g
|
| Sodium |
33mg
/ 1500 mg
|
| Fat |
0.1g
/ 120.92 g
|
| Calcium |
14.5mg
/ 1000 mg
|
| Vitamin A |
745.5µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.022mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.022mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.18mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.06mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
1.05mg
/ 110 mg
|
| Vitamin E |
0.23mg
/ 14 mg
|
| Carbohydrate |
3.9g
/ 201.53 g
|
| Iron |
0.2mg
/ 15 mg
|
| Protein |
0.224g
/ 80.61 g
|
| Fiber |
0.264g
/ 30 g
|
| Zinc |
0.208mg
/ 10 mg
|
| Phosphorus |
4.08mg
/ 700 mg
|
| Fatty monounsaturated |
0.008g
|
| Fatty saturated |
0.008g
|
| Fatty polyunsaturated |
0.016g
|
| Magnesium |
1.12mg
/ 350 mg
|
| Manganese |
0.04mg
/ 2.3 mg
|
| Copper |
0.0096mg
/ 1.5 mg
|
| Potassium |
31.68mg
/ 4000 mg
|
| Sucrose |
0.008g
|
| Sodium |
0.56mg
/ 1500 mg
|
| Fat |
0.032g
/ 120.92 g
|
| Calcium |
5.12mg
/ 1000 mg
|
| Vitamin A |
28µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0184mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0088mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.016mg
/ 15 mg
|
| Vitamin B6 (Pyridoxine) |
0.008mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
2.48mg
/ 110 mg
|
| Vitamin E |
0.016mg
/ 14 mg
|
| Carbohydrate |
0.488g
/ 201.53 g
|
| Iron |
0.216mg
/ 15 mg
|
| Protein |
1.4g
/ 80.61 g
|
| Cholesterol |
26mg
|
| Sugar |
1.5g
/ 50 g
|
| Carotene Beta |
36.5µg
|
| Fatty saturated |
5.6g
|
| Natron |
15mg
/ 1500 mg
|
| Retinol |
97.5µg
|
| Salt |
10mg
/ 1500 mg
|
| Fat |
9g
/ 120.92 g
|
| Vitamin A |
75µg
/ 800 µg
|
| Water |
11.5ml
|
| Carbohydrate |
1.5g
/ 201.53 g
|
| Protein |
0.715g
/ 80.61 g
|
| Fiber |
1.105g
/ 30 g
|
| Sugar |
2.73g
/ 50 g
|
| Zinc |
0.156mg
/ 10 mg
|
| Phosphorus |
9.1mg
/ 700 mg
|
| Magnesium |
6.5mg
/ 350 mg
|
| Manganese |
0.1105mg
/ 2.3 mg
|
| Copper |
0.039mg
/ 1.5 mg
|
| Potassium |
94.9mg
/ 4000 mg
|
| Sucrose |
1.43g
|
| Sodium |
2.6mg
/ 1500 mg
|
| Fat |
0.065g
/ 120.92 g
|
| Calcium |
14.95mg
/ 1000 mg
|
| Vitamin B1 (Thiamin) |
0.0325mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.013mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.065mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.065mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.078mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
12.35µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
4.55mg
/ 110 mg
|
| Vitamin E |
0.013mg
/ 14 mg
|
| Vitamin K |
0.26µg
/ 70 µg
|
| Water |
57.85ml
|
| Carbohydrate |
6.045g
/ 201.53 g
|
| Iron |
0.13mg
/ 15 mg
|
| Zinc |
0.0001mg
/ 10 mg
|
| Phosphorus |
0.008mg
/ 700 mg
|
| Magnesium |
0.29mg
/ 350 mg
|
| Manganese |
0.0001mg
/ 2.3 mg
|
| Copper |
0.0002mg
/ 1.5 mg
|
| Sodium |
38.85mg
/ 1500 mg
|
| Calcium |
0.029mg
/ 1000 mg
|
| Iron |
0.0002mg
/ 15 mg
|
| Protein |
0.011g
/ 80.61 g
|
| Fiber |
0.0265g
/ 30 g
|
| Zinc |
0.0012mg
/ 10 mg
|
| Phosphorus |
0.158mg
/ 700 mg
|
| Magnesium |
0.171mg
/ 350 mg
|
| Manganese |
0.0056mg
/ 2.3 mg
|
| Copper |
0.0013mg
/ 1.5 mg
|
| Potassium |
1.329mg
/ 4000 mg
|
| Selenium |
0.0003µg
/ 70 µg
|
| Sodium |
0.02mg
/ 1500 mg
|
| Fat |
0.0033g
/ 120.92 g
|
| Calcium |
0.443mg
/ 1000 mg
|
| Vitamin A |
0.027µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
0.0001mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.0002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0011mg
/ 15 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0014mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0003mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
0.017µg
/ 300 µg
|
| Vitamin C (Ascorbic acid) |
0.021mg
/ 110 mg
|
| Vitamin E |
0.001mg
/ 14 mg
|
| Vitamin K |
0.164µg
/ 70 µg
|
| Carbohydrate |
0.0648g
/ 201.53 g
|
| Iron |
0.0097mg
/ 15 mg
|
| Fatty monounsaturated |
6.076g
|
| Fatty saturated |
0.525g
|
| Fatty polyunsaturated |
2.86g
|
| Fat |
10g
/ 120.92 g
|
| Vitamin E |
2.905mg
/ 14 mg
|
| Protein |
0.21g
/ 80.61 g
|
| Fiber |
0.06g
/ 30 g
|
| Sugar |
2.52g
/ 50 g
|
| Fatty saturated |
0.006g
|
| Magnesium |
3.3mg
/ 350 mg
|
| Potassium |
60mg
/ 4000 mg
|
| Fat |
0.06g
/ 120.92 g
|
| Calcium |
3.3mg
/ 1000 mg
|
| Vitamin ARE |
3µg
/ 850 µg
|
| Vitamin C (Ascorbic acid) |
15mg
/ 110 mg
|
| Carbohydrate |
3.12g
/ 201.53 g
|
| Iron |
0.06mg
/ 15 mg
|
| Protein |
0.045g
/ 80.61 g
|
| Fiber |
0.318g
/ 30 g
|
| Sugar |
0.045g
/ 50 g
|
| Magnesium |
0.66mg
/ 350 mg
|
| Potassium |
6.36mg
/ 4000 mg
|
| Fat |
0.006g
/ 120.92 g
|
| Calcium |
4.83mg
/ 1000 mg
|
| Vitamin ARE |
0.75µg
/ 850 µg
|
| Vitamin C (Ascorbic acid) |
4.08mg
/ 110 mg
|
| Carbohydrate |
0.75g
/ 201.53 g
|
| Iron |
0.024mg
/ 15 mg
|
| Alcohol |
0.005g
|
| Protein |
0.005g
/ 80.61 g
|
| Chlorine |
0.005mg
/ 2300 mg
|
| Sugar |
0.015g
/ 50 g
|
| Zinc |
0.01mg
/ 10 mg
|
| Phosphorus |
0.6mg
/ 700 mg
|
| Magnesium |
0.385mg
/ 350 mg
|
| Natron |
0.385mg
/ 1500 mg
|
| Potassium |
1.25mg
/ 4000 mg
|
| Sodium |
0.5mg
/ 1500 mg
|
| Fat |
0.005g
/ 120.92 g
|
| Calcium |
0.35mg
/ 1000 mg
|
| Vitamin C |
0.005mg
/ 100 mg
|
| Vitamin E |
0.0005mg
/ 14 mg
|
| Vitamin K |
1.75µg
/ 70 µg
|
| Water |
4.67ml
|
| Carbohydrate |
0.035g
/ 201.53 g
|
| Iron |
0.01mg
/ 15 mg
|
| Protein |
0.004g
/ 80.61 g
|
| Fiber |
0.053g
/ 30 g
|
| Zinc |
0.0018mg
/ 10 mg
|
| Phosphorus |
0.064mg
/ 700 mg
|
| Fatty monounsaturated |
0.0002g
|
| Fatty saturated |
0.0003g
|
| Fatty polyunsaturated |
0.0001g
|
| Magnesium |
0.06mg
/ 350 mg
|
| Potassium |
0.431mg
/ 4000 mg
|
| Sodium |
0.01mg
/ 1500 mg
|
| Fat |
0.001g
/ 120.92 g
|
| Calcium |
1.002mg
/ 1000 mg
|
| Vitamin A |
0.295µg
/ 800 µg
|
| Vitamin B1 (Thiamin) |
|
| Vitamin B2 (Riboflavin) |
|
| Vitamin B6 (Pyridoxine) |
0.0002mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.0038mg
/ 110 mg
|
| Vitamin E |
0.0023mg
/ 14 mg
|
| Vitamin K |
0.0312µg
/ 70 µg
|
| Carbohydrate |
0.081g
/ 201.53 g
|
| Iron |
0.0083mg
/ 15 mg
|
| Betaine |
0.0288mg
|
| Protein |
0.0143g
/ 80.61 g
|
| Fiber |
0.0532g
/ 30 g
|
| Sugar |
0.0028g
/ 50 g
|
| Zinc |
0.0047mg
/ 10 mg
|
| Folat |
0.056µg
|
| Phosphorus |
0.367mg
/ 700 mg
|
| Fructose |
0.0008g
|
| Glucose |
0.0011g
|
| Carotene Beta |
0.011µg
|
| Fatty monounsaturated |
0.0088g
|
| Fatty saturated |
0.0017g
|
| Fatty polyunsaturated |
0.0031g
|
| Magnesium |
0.255mg
/ 350 mg
|
| Manganese |
0.0083mg
/ 2.3 mg
|
| Copper |
0.0012mg
/ 1.5 mg
|
| Potassium |
1.17mg
/ 4000 mg
|
| Sucrose |
0.0006g
|
| Selenium |
0.0403µg
/ 70 µg
|
| Sodium |
0.052mg
/ 1500 mg
|
| Tiamin |
0.0002mg
/ 1.2 mg
|
| Tocopherol gamma |
0.0012mg
|
| Fat |
0.01g
/ 120.92 g
|
| Calcium |
0.525mg
/ 1000 mg
|
| Vitamin A |
0.019µg
/ 800 µg
|
| Vitamin ARE |
0.001µg
/ 850 µg
|
| Vitamin B2 (Riboflavin) |
0.0002mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
0.0033mg
/ 15 mg
|
| Vitamin B4 (Choline) |
0.0642mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.0011mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.0001mg
/ 1.6 mg
|
| Vitamin C (Ascorbic acid) |
0.0007mg
/ 110 mg
|
| Vitamin E |
0.0252mg
/ 14 mg
|
| Vitamin K |
0.0998µg
/ 70 µg
|
| Carbohydrate |
0.0558g
/ 201.53 g
|
| Iron |
0.0191mg
/ 15 mg
|
Nutritional composition for all portions of the recipe
| Alcohol |
0.01g
|
| Betaine |
0.03mg
|
| Protein |
13.09g
/ 80.61 g
|
| Fiber |
7.16g
/ 30 g
|
| Chlorine |
0.01mg
/ 2300 mg
|
| Cholesterol |
26mg
|
| Sugar |
7.5g
/ 50 g
|
| Zinc |
2.22mg
/ 10 mg
|
| Folat |
0.06µg
|
| Phosphorus |
147.38mg
/ 700 mg
|
| Fructose |
|
| Glucose |
|
| Carotene Beta |
36.51µg
|
| Fatty acids |
0.02g
|
| Fatty monounsaturated |
6.4g
|
| Fatty saturated |
6.49g
|
| Fatty polyunsaturated |
3.58g
|
| Magnesium |
69.25mg
/ 350 mg
|
| Manganese |
1.06mg
/ 2.3 mg
|
| Copper |
0.48mg
/ 1.5 mg
|
| Natron |
15.39mg
/ 1500 mg
|
| Potassium |
433.12mg
/ 4000 mg
|
| Retinol |
97.5µg
|
| Sucrose |
2.39g
|
| Selenium |
0.04µg
/ 70 µg
|
| Sodium |
79.29mg
/ 1500 mg
|
| Salt |
10mg
/ 1500 mg
|
| Tiamin |
|
| Tocopherol gamma |
|
| Fat |
26.35g
/ 120.92 g
|
| Calcium |
52.45mg
/ 1000 mg
|
| Vitamin A |
848.85µg
/ 800 µg
|
| Vitamin ARE |
3.75µg
/ 850 µg
|
| Vitamin B1 (Thiamin) |
0.44mg
/ 1.1 mg
|
| Vitamin B2 (Riboflavin) |
0.23mg
/ 1.4 mg
|
| Vitamin B3 (Niacin) |
1.42mg
/ 15 mg
|
| Vitamin B4 (Choline) |
0.06mg
/ 400 mg
|
| Vitamin B5 (Pantothenic acid) |
0.07mg
/ 5 mg
|
| Vitamin B6 (Pyridoxine) |
0.53mg
/ 1.6 mg
|
| Vitamin B9 (Folate) |
12.37µg
/ 300 µg
|
| Vitamin C |
0.01mg
|
| Vitamin C (Ascorbic acid) |
27.23mg
/ 110 mg
|
| Vitamin E |
3.25mg
/ 14 mg
|
| Vitamin K |
2.3µg
/ 70 µg
|
| Water |
74.02ml
|
| Carbohydrate |
77.35g
/ 201.53 g
|
| Iron |
3.2mg
/ 15 mg
|
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