Green Vegetable Stew with Turkey Ham
Nutritional values
(Percentage of daily recommendation)
| Calorie | 177 cal. | (8 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 218.5 μg | (364 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 151 mg | (159 %) | ||
| Potassium | 1,133 mg | (28 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 144 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Preparation steps
Trim Brussels sprouts and halve.
Rinse zucchini, cut in half lengthwise and cut into slices.
Peel the potatoes and dice.
Peel garlic and chop finely.
Rinse spinach, trim and cut into strips.
Cut turkey ham into strips.
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.
