Borlotti Beans and Savoy Cabbage Stew
Borlotti Beans and Savoy Cabbage Stew - Hearty mix for cold days
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..
Fennel seeds have a calming effect on the intestines and help with flatulence and bloating. The polyphenols from olives are top antioxidants. The unsaturated fatty acids also inhibit inflammation and protect the heart.
If you can't get borlotti beans, you can use other canned beans, such as kidney beans.
(Percentage of daily recommendation)
| Calorie | 575 cal. | (27 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.1 g | (54 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,730 mg | (43 %) | ||
| Calcium | 255 mg | (26 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 6.3 mg | (79 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 272 mg | |||
| Cholesterol | 38 mg |
Ingredients
- Ingredients
- 2 ¾ ozs large onions (1 large onion)
- 3 garlic cloves
- 1 red chili pepper
- 3 sage leaves
- 1 sprig rosemary
- 2 sprigs thyme
- 3 ¾ ozs sun-dried tomatoes
- 2 Tbsps olive oil
- 9 ozs Ground beef
- 1 tsp fennel seeds
- 22 ozs Borlotti bean (can; drained weight)
- 2 cups Beef broth
- 1 root Fennel
- ½ Savoy cabbage
- 3 ½ ozs green Olives (without pits)
- 10 ozs strained tomato
- 1 tsp balsamic vinegar
- salt
- peppers
- 4 slices Whole Wheat Bread
Preparation steps
Peel and chop the onion and garlic. Halve the chili pepper lengthwise, remove the seeds, wash and chop. Wash sage, rosemary and thyme, shake dry and chop the leaves or needles. Dice the dried tomatoes.
Heat 2 tablespoons oil in a saucepan and sauté onion, garlic and chili over medium heat for 3 minutes. Add minced meat and fry for 5 minutes over medium heat. Add fennel seeds, beans, herbs and sundried tomatoes and sauté for 2 minutes. Pour in meat broth and simmer pot contents for 20 minutes, covered, over low heat.
Meanwhile, wash the fennel and savoy cabbage, cut into eighths and remove the stalks. Mix both vegetables together with olives into the beans, add strained tomatoes and stew for another 20 minutes; add some more broth if needed.
Season stew with balsamic vinegar, salt and pepper. Serve on plates and add wholemeal bread.
