Classic Buttered Vegetables
Healthy, because
Even smarter
Nutritional values
This varied vegetable composition balances the fluid balance with a good portion of potassium and stimulates the kidneys. The green asparagus provides the trace element zinc, which has proven its worth as a means of toning the body and stimulating the mind. With plenty of beta-carotene from the carrots, the skin and eyes can do well because, as a precursor to vitamin A, vision and skin health are strengthened.
The vegetable garnish plays an important role in the main dish - it provides important nutrients, fills you up and also looks good. The colourful Kombo goes classically with steak and potatoes, but also with goulash, potato pancakes or other dishes. For the vegan version, the butter can be replaced with vegetable margarine.
(Percentage of daily recommendation)
| Calorie | 214 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 87.2 μg | (145 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 836 mg | (21 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 189 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 250 grams Baby carrot
- 4 scallions
- 400 grams green Asparagus
- 250 grams Snow peas
- 250 grams Peas
- 40 grams butter
- salt
- freshly ground white peppers
- 150 milliliters Vegetable broth
- 2 Tbsps freshly chopped parsley
Preparation steps
Peel and trim the carrots, leaving some of the green tops. Rinse and trim the scallions, then half crosswise or cut into thirds. Trim the bottom third of the asparagus, peel, and halve lengthwise. Rinse, trim, and halve the snow peas diagonally. Toss the carrots with the asparagus and cook in butter for 1-2 minutes. Season to taste with salt and pepper, and add a little broth.
Add the scallions, snow peas, and peas. Season with salt and pepper, and cook for an additional 4-5 minutes. If necessary, add a little broth. Adjust the seasoning if necessary, and garnish with the parsley.
