Brussels Sprout and Lentil Stew
Brussels Sprout and Lentil Stew - Vegan satiator for cold days
Healthy, because
Even smarter
Nutritional values
Bitter substances from Brussels sprouts curb the appetite, thus preventing ravenous appetites and also supporting the liver in its work. So that the abundant fiber from lentils can have an optimal effect on the feeling of satiety and digestion, they must swell first.
You can replace the white wine with vegetable stock with a splash of white vinegar if you like.
(Percentage of daily recommendation)
| Calorie | 356 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 128 μg | (213 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 973 mg | (24 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 200 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 10 ozs mountain lentils
- 1 onion
- 2 garlic cloves
- ¼ head Radicchio
- 12 ozs Brussels sprouts
- ½ bunch parsley
- 3 Tbsps olive oil
- 1 ¾ ozs white wine
- 22 ozs Vegetable broth
- salt
- peppers
- ½ tsp red Pepper berries
Preparation steps
Cover lentils with water in a bowl and soak for about 3 hours. Then cook in water over medium heat for 25-30 minutes until just tender.
Meanwhile, peel and finely chop onion and garlic. Clean radicchio, wash, shake dry and cut crosswise into strips. Clean Brussels sprouts, wash and leave florets whole or cut in half lengthwise, depending on size. Wash parsley, shake dry and chop.
Heat 2 tablespoons of oil in a saucepan. Sauté the onion for 3 minutes over medium heat. Add garlic and Brussels sprouts and cook for 3 minutes. Then deglaze with white wine and let it boil away almost completely. Add broth, bring everything to a boil and simmer for 5-6 minutes.
Add cooked lentils. Season soup with salt and pepper and mix in radicchio and 2/3 of the parsley. Pour Brussels sprouts and lentils soup into deep plates and drizzle with remaining oil. Crush pepper berries and garnish soup with them and remaining parsley.
