Grünkern Stew with Chard and Potatoes
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
237
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
more nutritional values
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 898 mg | (22 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 onions
- 30 grams butter
- 100 grams Spelt berries
- 2 bay leaves
- 1 l Vegetable broth
- 300 grams potatoes
- 300 grams carrots
- 1 stalk Celery
- 150 grams Swiss chard
- salt
- peppers
- 1 pinch Nutmeg
Preparation steps
1.
Peel the onion and dice. Heat the butter in a large saucepan and sauté the onions. Add the Grünkern and sweat until translucent. Pour in the broth, add the bay leaves and cook 10 minutes.
2.
Meanwhile, trim, rinse and chop the potatoes and the vegetables. Add the vegetables, except the Swiss chard, to the broth and cook about 20 minutes. About 5 minutes before the end of cooking add the Swiss chard and mix in.
3.
Remove the bay leaves. Season with salt, pepper and nutmeg. Serve the soup in bowls.
