When we were guests on “Cook like a chef”

For this lunch, things were a little bit different. When it was still possible we stepped outside of our kitchen and were guests on a local program called “cook like a chef,” in which we cooked with a professional chef, Boštjan Palčič. We have prepared lunch in front of cameras before, previously having been filmed for RTV Slovenia and Plante TV, but this was our first time cooking on-camera life. 

We prepared a simple soup from tartar buckwheat, the main course of cooked radicchio with millet, and a fresh and colorful salad from tomatoes, cucumbers, and green lentils!


Recipe, preparation, and cost

Qunatity

(g or ml)

Price for

4 (EUR)

Soup

 

 

Tartary buckwheat

100

1,23

Salt

5

0,00

Main dish

Olive oil

10

0,06

Radicchio

300

0,57

Sweet potato

200

0,50

Millet

200

0,46

Peanut butter

20

0,17

Parsley

30

0,14

Pepper

10

0,62

Salt

5

0,00

Sunflower seeds

15

0,09

Salad

Tomato

350

1,23

Cucumber

200

0,34

Lentils

150

0,37

Olive oil

10

0,06

Vinegar

5

0,01

Salt

5

0,00

Together

5,83

 

The soup was prepared using only 3 ingredients: Tartary buckwheat, water, and a bit of salt. We cooked the buckwheat in salted water long enough for it to be soft. Since the Tartary buckwheat has a stronger (and more bitter) taste than normal buckwheat, no other ingredients are needed for the soup. You can add a bit of olive oil if you like, but we chose not to. In addition to the taste, Tartary buckwheat also contains the yellow dye rutin, which gives the soup a nice color. Besides the visual appeal, rutin also is an excellent antioxidant, which helps prevent our bodies from oxidative stress.

For our main course, we cooked up radicchio that had been cut into strips in olive oil. We later added water, sweet potato, and millet along with a bit of salt. This was all cooked for about 15 minutes. A few minutes before it was ready, we added some pepper and a spoonful of peanut butter, making the dish nice and creamy and giving it a subtle nutty flavor. When serving, we sprinkled the dish with sunflower seeds, which added nutrients, visual appeal, and gave a nice crunch under the teeth.

Our salad was made using tomatoes, cucumbers, and lentils. To keep our preparation time short for live TV, we used canned lentils. 

The lunch came out to 5.83€, which to serve 4 people comes out to a bit under 1.5€ per person. Today, the most expensive ingredient was the Tartary buckwheat, though this price really depends on how much you want to use in your soup. The second most expensive ingredient was the tomatoes; we bought locally grown, and thus paid a bit more. Soon we will be able to collect them from our gardens at home, which will drop the price even more! You could also replace the tomato with any sort of leafy green, which would also go nicely with the cucumber and lentils.


Nutritional value

With lunch consumed quantity

% From daily needs

Energy

504,86

kcal

25,20

Proteins

17,17

g

30,70

Total fats

12,89

g

29,30

Carbohydrates

84,45

g

 

Starch

60,95

g

 

Sugar

6,64

g

 

Fibers

15,08

g

60,30

Calcium (Ca)

96,61

mg

9,70

Iron (Fe)

5,42

mg

54,20

Magnesium (Mg)

185,49

mg

46,40

Phosphorus (P)

444,61

mg

63,50

Potassium (K)

1125,86

mg

56,30

Sodium (Na)

1602,58

mg

291,40

Zinc (Zn)

3,22

mg

32,20

Copper (Cu)

1,18

mg

131,00

Manganese (Mn)

2,28

mg

99,20

Selenium (Se)

9,10

µg

18,20

Vitamin A

426,25

µg

42,60

Vitamin E

4,40

mg

29,40

Vitamin D

0,00

µg

0,00

Vitamin C

31,38

mg

31,40

Thiamin (B1)

0,45

mg

34,60

Riboflavin (B2)

0,35

mg

23,40

Niacin (B3)

6,16

mg

42,50

Pantothenic acid (B5)

2,15

mg

35,80

Vitamin B6

0,66

mg

43,80

Folic acid (B9)

217,06

µg

54,30

Vitamin B12

0,00

µg

0,00

Vitamin K

334,10

µg

477,30

 

Today’s lunch managed to give us 25% of our daily caloric needs, while also providing as much as 30.7% of our protein requirements, 60.3% for fiber, and 29.3% for our daily fat requirements. The meal was also rich in both vitamins and minerals, containing as much as 54.2% of our daily requirement for iron, 46.6% for magnesium, 56.3% for potassium, and 32.2% for zinc. We fell a bit short on calcium (9.7%) and selenium (18.2%). Of the vitamins, the main one we got was folic acid, also known as B9, which we managed to get 54.3% of our daily requirement for.

Vitamin B9 is important for the formation and repairing of DNA and also is essential to many biochemical reactions in the body. It is especially important during pregnancy and childhood, where rapid cell division and growth require a great deal of it. 

We consumed most of our folic acid in the green lentils, radicchio, and millet. Our lunch also contained a lot of vitamin B6 (43.8%), A (42.6%), B3 (42.5%), and others. The only vitamins we were missing were D and B12, which is normal for unfortified vegan foods.

If you have questions about today’s lunch (or ideas for future lunches) then feel free to write to us at info@hungry-pumpkin.com and we will get back to you!

Have a great weekend!

The Hungry Pumpkin Team

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