Brown Pea and Veggie Stew

0
Average: 0 (0 votes)
(0 votes)
Brown Pea and Veggie Stew
share Share
print
bookmark_border Copy URL
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)
Calorie171 cal.(8 %)
Protein7 g(7 %)
Fat8 g(7 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K66.1 μg(110 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4 mg(33 %)
Vitamin B₆0.6 mg(43 %)
Folate167 μg(56 %)
Pantothenic acid2.4 mg(40 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C136 mg(143 %)
Potassium1,080 mg(27 %)
Calcium105 mg(11 %)
Magnesium47 mg(16 %)
Iron2.7 mg(18 %)
Iodine5 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.2 g
Uric acid169 mg
Cholesterol0 mg
Complete sugar12 g

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
How healthy are the main ingredients?
CauliflowerCauliflowerPumpkingarlic clovegingerolive oil

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.