Recipes · Italian · Appetizers
Egg and Vegetable Tartare with Red Pepper Couli
One serving has 361 kcal and 25 g protein, and at least a fifth of a woman's daily need of choline (108%), riboflavin (104%), vitamin C (92%), selenium (87%), vitamin K (80%) and cobalamin (70%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (273 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Lacto-Ovo Vegetarian, Pescatarian, Halal, Kosher
- Contains: egg
Ingredients
- 150 g Egg, whole, cooked, hard-boiled
- 50 g Lettuce, green leaf, raw
- 50 g Peppers, sweet, red, raw
- 15 g Seaweed, dried
- 7 g Olive oil
- 0.5 g Salt, table
Method
- Finely dice the hard-boiled eggs and place them in a mixing bowl.
- Wash the lettuce and pat dry. Finely chop the lettuce and add it to the bowl with the eggs.
- Season the mixture with salt and freshly ground black pepper. Gently mix to combine.
- Roast the sweet red peppers on a grill or over an open flame until the skin is charred. Place the charred peppers in a bowl and cover with plastic wrap to steam for about 10 minutes.
- Peel off the charred skin and remove the seeds.
- In a blender, blend the roasted red peppers with olive oil until smooth. Season with salt. If the mixture is too thick, add a little water to achieve the desired consistency.
- Using a round mold or a cookie cutter, place a portion of the egg and vegetable tartare in the center of a plate, pressing down gently to compact the mixture.
- Carefully remove the mold to retain the shape.
- Drizzle the red pepper coulis around the tartare. The red pepper coulis adds a touch of sweetness and a vibrant color contrast, elevating the dish's presentation.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 361 kcal | 17% |
| Carbohydrates | 14 g | |
| Water | 207 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 24.8 g | 52% |
| Tryptophan | 0.24 g | |
| Threonine | 0.96 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.7 g | |
| Lysine | 1.4 g | |
| Methionine | 0.6 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.79 g | |
| Valine | 1.2 g | |
| Histidine | 0.47 g | |
| Fat | 23.7 g | |
| Monounsaturated | 11 g | |
| Polyunsaturated | 3.1 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.6 g | |
| Saturated | 6.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 560 mg | |
| Calcium | 152 mg | 15% |
| Copper | 0.55 mg | 61% |
| Iron | 6.2 mg | 35% |
| Magnesium | 99.8 mg | 32% |
| Manganese | 0.22 mg | 12% |
| Phosphorus | 298 mg | 43% |
| Potassium | 578 mg | 12% |
| Selenium | 47.6 µg | 87% |
| Sodium | 482 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 1.1 mg | 104% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 159 µg | 40% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 460 mg | 108% |
| Vitamin A | 489 µg | 70% |
| Vitamin C | 69.2 mg | 92% |
| Vitamin D (D2 + D3) | 131 IU | 22% |
| Vitamin E | 4.7 mg | 31% |
| Vitamin K | 71.6 µg | 80% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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