Barley-Bean Stew with Monkfish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 37.6 μg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 1,106 mg | (28 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 128 μg | (64 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 387 mg | |||
| Cholesterol | 174 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 125 grams dried white Beans
- 50 grams Bacon
- 125 grams Pearl barley
- 1 bay leaf
- 100 grams Celery
- 150 grams starchy potatoes
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 500 grams Monkfish
- 8 King prawn
- ½ tsp Turmeric
- ½ tsp Curry
- freshly ground peppers
- salt
- 1 Tbsp chopped fresh parsley
- 1 Tbsp vegetable oil
- 1 garlic clove
- 1 Tbsp lemon juice
Preparation steps
Soak the white beans in cold water and let stand covered overnight. Soak the pearl barley for about 2 hours in cold water. Strain the white beans and place in a pot of cold water, add salt and boil until al dente. Rinse the peppers, cut in half, remove the seeds and cut the flesh into diamonds. Peel the potatoes and the celery and dice both. Cut the bacon into small cubes and cook in a pot.
Add the pearl barley, with the soaking water, 1 bay leaf and 1 teaspoon salt and, bring to a boil. Then add the prepared potatoes and celery to pearl barley and let everything simmer for about 10 minutes. Strain the white beans and also add to the pearl barley. Sprinkle with turmeric and curry, season with salt and pepper and sprinkle with chopped parsley. Boil until the desired doneness is achieved, adding some water or broth, if necessary.
Add the peppers when the beans still have a little bite and cook briefly. Preheat the oven to 80°C (approximately 175°F). Brush the monkfish with lemon juice and let stand for about 5 minutes. Then season with salt and saute briefly on both sides in a non-stick pan. Remove from the pan, wrap in aluminum foil, place in the preheated oven, turn off the oven and cook about 10 minutes. Meanwhile, cook the king prawns a little oil with a halved garlic clove and season lightly with salt. To serve, spoon the bean and barley stew into warmed bowls, top with a piece of monkfish and serve garnished with 2 shrimp.
