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Broccoli Tartar

 
One serving costs about $0.72

$0.72 per serving

4 people like this recipe

4 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

12 gluten-free,dairy-free,gluten free,dairy free side dish
spoonacular Score:83%

Spoonacular Score: 83%

 

Broccoli Tartar might be just the side dish you are searching for. For 49 cents per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. This recipe makes 12 servings with 74 calories, 2g of protein, and 5g of fat each. If you have bell pepper, herbs de provence, parsley, and a few other ingredients on hand, you can make it. This recipe is liked by 3 foodies and cooks. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a gluten free and dairy free diet. All things considered, we decided this recipe deserves a spoonacular score of 84%. This score is awesome. Try Rollo De Salmon Ahumado Con Salsa Tartar Y Lentejas (Smoked Salmon Roll with Tartar Sauce and Lentils), Salmon Tartar, and Tartar Sauce for similar recipes.

Ingredients

Servings:
1 Tbsp
1 Tbsp apple cider vinegar
apple cider vinegar
0.5
0.5  broccoli
broccoli
2
2  can whole peeled tomatoes
can whole peeled tomatoes
2 handfuls
2 handfuls fresh parsley
fresh parsley
1 tsp
1 tsp herbs de provence
herbs de provence
1 Tbsp
1 Tbsp olive oil
olive oil
1
1  onion
onion
1
1  red bell pepper
red bell pepper
1 small pinch
1 small pinch red chili powder
red chili powder
some
some sea salt
sea salt
some
some sesame seeds
sesame seeds
1 dash
1 dash soy sauce
soy sauce
some
some raw green raw tartar sauce
raw green raw tartar sauce
some
some a hand blender
a hand blender
1 cup
1 cup soaked arame
soaked arame
1 Tbsp apple cider vinegar
1 Tbsp
apple cider vinegar
0.5  broccoli
0.5
broccoli
2  can whole peeled tomatoes
2
can whole peeled tomatoes
2 handfuls fresh parsley
2 handfuls
fresh parsley
1 tsp herbs de provence
1 tsp
herbs de provence
1 Tbsp olive oil
1 Tbsp
olive oil
1  onion
1
onion
1  red bell pepper
1
red bell pepper
1 small pinch red chili powder
1 small pinch
red chili powder
some sea salt
some
sea salt
some sesame seeds
some
sesame seeds
1 dash soy sauce
1 dash
soy sauce
some raw green raw tartar sauce
some
raw green raw tartar sauce
some a hand blender
some
a hand blender
1 cup soaked arame
1 cup
soaked arame

Equipment

immersion blender
immersion blender
grill
grill
bowl
bowl
oven
oven
pot
pot
immersion blender
immersion blender
grill
grill
bowl
bowl
oven
oven
pot
pot


Instructions

  1. Soak arame (seaweed can be found in a health-food store) in a bowl of pure water.
  2. Put the grill of the oven and put a pot of water on the fire with a pinch of sea salt.
  3. Wash the pepper, broccoli, parsley and tomatoes. Carve a cross down the tomatoes, halve the peppers and remove the seeds and cut the broccoli into chunks.
  4. When the water boils you immerse the tomatoes and leave them for a swim, get them and let them scare in cold water. They are now ready to go out of their jackets.
  5. Meanwhile, the broccoli can be swimming for 6 minutes in the boiling water. Note: The water will cool off and when back to a boil, then add 5 minutes. Get them dry and cool under cold water, then they stay nice and green.
  6. The pepper may be under the grill until it sees black. Let them cool and peel them.
  7. Chop the parsley.
  8. Put the cooled broccoli in a long narrow bowl and blend finely with a hand blender. Add the oil and vinegar with the salt. Add half the parsley and mix into a smooth puree. If too grainy (dry) put some extra oil.
  9. Cut the unseeded, peeled tomatoes and peppers into very small pieces.
  10. The shallot or onion may be chopped in mini pieces.
  11. Add the chopped vegetables to the puree and stir gently with a spoon. The rest of the chopped parsley may be added now. A little salt, soy sauce and chili powder. Start with a little bit and add some more later if desired. The herbs de Provence can now embellish the whole with its bright flavor.
  12. The seaweed may now well out of the water and squeeze out any excess moisture. Cut the seaweed finely and mix carefully with the puree.
  13. With an ice cream spoon you create beautiful balls and sprinkle with toasted sesame seeds.
  14. bon apptit

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.72
Ingredient
1 tablespoon apple cider vinegar
½ broccoli
2 can whole peeled tomatoes
2 handfuls fresh parsley
1 teaspoon herbs de provence
1 tablespoon olive oil
1 onion
1 red bell pepper
some sea salt
some sesame seeds
some raw green raw tartar sauce
Price
$0.06
$0.67
$2.41
$0.32
$0.32
$0.17
$0.24
$0.60
$0.03
$3.70
$0.12
$8.62

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • If you're following a gluten-free diet, be sure to find a gluten-free soy sauce!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
86 Calories
2g Protein
5g Total Fat
8g Carbs
38% Health Score
Limit These
Calories
86
4%

Fat
5g
9%

  Saturated Fat
0.78g
5%

Carbohydrates
8g
3%

  Sugar
2g
3%

Cholesterol
0.07mg
0%

Sodium
313mg
14%

Get Enough Of These
Protein
2g
6%

Vitamin C
43mg
52%

Vitamin K
41µg
40%

Copper
0.39mg
20%

Manganese
0.34mg
17%

Iron
2mg
12%

Vitamin A
612IU
12%

Calcium
116mg
12%

Vitamin B6
0.23mg
11%

Magnesium
43mg
11%

Fiber
2g
11%

Folate
36µg
9%

Phosphorus
86mg
9%

Potassium
286mg
8%

Vitamin B1
0.12mg
8%

Vitamin E
1mg
7%

Vitamin B2
0.1mg
6%

Zinc
0.88mg
6%

Vitamin B3
1mg
6%

Selenium
3µg
5%

Vitamin B5
0.28mg
3%

covered percent of daily need

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