Green Vegetable Stew with Turkey Ham

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Green Vegetable Stew with Turkey Ham
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
177
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie177 cal.(8 %)
Protein19 g(19 %)
Fat1 g(1 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin K218.5 μg(364 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.8 mg(57 %)
Folate205 μg(68 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.9 μg(11 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C151 mg(159 %)
Potassium1,133 mg(28 %)
Calcium91 mg(9 %)
Magnesium78 mg(26 %)
Iron3.5 mg(23 %)
Iodine11 μg(6 %)
Zinc1.9 mg(24 %)
Saturated fatty acids0.3 g
Uric acid144 mg
Cholesterol19 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
400 grams Brussels sprouts
1 Zucchini
200 grams Peas
200 grams potatoes
2 garlic cloves
1 handful Spinach
150 grams Turkey ham
salt
freshly ground peppers
Nutmeg (freshly grated)
1 splash lemon juice
2 Tbsps Basil (sliced)
How healthy are the main ingredients?
Brussels sproutspotatoSpinachBasilZucchinigarlic clove

Preparation steps

1.

Trim Brussels sprouts and halve.

2.

Rinse zucchini, cut in half lengthwise and cut into slices.

3.

Peel the potatoes and dice.

4.

Peel garlic and chop finely.

5.

Rinse spinach, trim and cut into strips.

6.

Cut turkey ham into strips.

7.

Bring vegetable broth to a boil in a pot. Add sprouts, garlic and potatoes and simmer for about 20 minutes. Then add peas, spinach (reserving up to 2 tablespoons for garnish) and zucchini and cook another 10-15 minutes, stirring occasionally. Remove half of the vegetables from the pot and mash the remaining vegetables in the pot. Add unmashed vegetables back to the pot and mix in turkey ham. The stew should be thick. Add some more liquid or cook a little longer to thicken. Season with salt, pepper, nutmeg and lemon juice and place in preheated bowls. Garnish with remaining spinach and basil.