Brown Pea and Veggie Stew
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 13 h.
Ready in
Calories:
171
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 66.1 μg | (110 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 169 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ⅔ cups Cauliflower (divided into small florets)
- 2 ⅔ cups Pumpkin diced (prepared weight)
- 4 scallions (chopped)
- ½ cup dried, brown peas
- olive oil
- 1 tsp Cumin
- 3 cloves garlic cloves (finely chopped)
- 2 tsps freshly grated ginger
- 2 green chili peppers (deseeded and finely chopped)
- 2 tsps Garam Masala
- 1 tsp tomato puree
- salt
- 3 cups water
Preparation steps
1.
Soak the peas in water overnight. Next day rinse and drain. Heat 4-5 tablespoons oil in a wide pan and briefly saute the cumin seeds. Add the garlic, scallions, ginger, garam masala and chili and saute briefly. Add the pumpkin and cauliflower, saute briefly, then add the water. Stir in the tomato puree and peas, season with 1-2 teaspoons salt and bring to a boil. Then reduce the heat, cover and simmer over a low heat for 30-35 minutes. Season to taste with salt. Ladle into soup bowls and serve. Add 1-2 tablespoons sour cream to each bowl if you wish.
