Cabbage and Bean Stew
Healthy, because
Even smarter
Nutritional values
Savoy cabbage is rich in vitamin C as an immune booster and many plant substances that protect the body's cells from damage caused by external influences. Essential oils from celery have an antibacterial effect and soothe an irritated stomach.
The bean and savoy stew is simply fabulous as a meal-prep dish! Just put it in a pot and warm it up again and you have a healthy lunch for the next day at the office.
(Percentage of daily recommendation)
| Calorie | 183 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 58.8 μg | (98 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 98 mg | (103 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 123 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 400 grams thick white Beans (from a jar)
- 400 grams Savoy cabbage
- 1 shallot
- 2 garlic cloves
- 2 sticks Celery
- 2 carrots
- 500 grams ripe Tomatoes
- 3 sprigs fresh oregano
- 30 grams butter
- 1 l Vegetable broth
- salt
- freshly ground peppers
- 1 tsp wild fennel seeds
- 1 Tbsp dried oregano
- 2 Tbsps black Olives (pitted)
Preparation steps
Drain beans well through a sieve. Trim cabbage, separate leaves, rinse, shake dry, remove hard stems and cut leaves into bite-size pieces. Peel shallot and garlic and chop finely. Rinse celery, trim and slice. Peel carrots and cut into cubes. Rinse tomatoes, remove stalks, blanch, rinse with cold water, peel and cut into cubes. Rinse fresh oregano and shake dry.
Melt butter in a saucepan and sauté onion and garlic for 1-2 minutes until translucent. Add remaining vegetables (except tomatoes and beans) and sauté another 3-4 minutes. Add tomatoes and broth and season with salt, pepper, fennel seeds and dried oregano. Simmer for 25-30 minutes over medium heat. Stir in beans and black olives, boil, reduce heat and simmer until beans are warmed through. Serve immediately garnished with fresh oregano.
