EatSmarter exclusive recipe

Ham and Vegetable Stew

with Barley
5
Average: 5 (3 votes)
(3 votes)
Ham and Vegetable Stew

Ham and Vegetable Stew - Down to earth and just delicious - guaranteed to be gone fast!

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
237
calories
Calories

Healthy, because

Even smarter

Nutritional values

On the first cold autumn days, the light stew not only warms you up well, it also brings vitamin C and beta-carotene into our body for defence and cell protection. From the complex of B vitamins, B1, B6 and niacin serve the metabolism and are beneficial for concentration as well as for nerves and mucous membranes.

Also delicious with broccoli instead of cauliflower. Both score with lots of vitamin C - the green florets also contain an extra portion of calcium for bones and teeth.

1 serving contains
(Percentage of daily recommendation)
Calorie237 kcal(11 %)
Protein20 g(20 %)
Fat3 g(3 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.6 mg(43 %)
Folate60 μg(20 %)
Pantothenic acid1.7 mg(28 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C61 mg(64 %)
Potassium790 mg(20 %)
Calcium124 mg(12 %)
Magnesium91 mg(30 %)
Iron4.5 mg(30 %)
Iodine16 μg(8 %)
Zinc2.3 mg(29 %)
Saturated fatty acids1 g
Uric acid243 mg
Cholesterol25 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4 ounces
3
Carrots (300 grams)
1
small Cauliflower (500 grams)
2 pints
4 ounces
7 ounces
Smoked ham (boneless)
½ bunch
smooth Parsley
2
7 ounces
Peas (frozen)
How healthy are the main ingredients?
CauliflowerCauliflower
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Peeler, 1 Measuring cups, 1 Pot (with lid), 1 Wooden spoon, 1 Fine grater

Preparation steps

1.
Ham and Vegetable Stew preparation step 1

Rinse celery root and carrots, peel and cut into about 1 (approximately 1/2 inch) cubes.

2.
Ham and Vegetable Stew preparation step 2

Rinse cauliflower, trim and cut into small florets. Peel cauliflower stalk and cut into small cubes.

3.
Ham and Vegetable Stew preparation step 3

Boil vegetable broth in a pot, add barley, bring to a boil again, cover and cook over low heat for 10 minutes.

4.
Ham and Vegetable Stew preparation step 4

Cut ham into 1 cm (approximately 1/2 inch) cubes. Add to the barley with celery root and carrots and cook for another 5 minutes.

5.
Ham and Vegetable Stew preparation step 5

Meanwhile, parsley, rinse and shake dry. Pluck leaves, set some aside and cut the rest into thin strips.

6.
Ham and Vegetable Stew preparation step 6

Rinse scallions, trim and cut into very thin rings.

7.
Ham and Vegetable Stew preparation step 7

Add cauliflower and frozen peas to the barley, bring to a boil, cover and cook over low heat for 5 minutes.

8.
Ham and Vegetable Stew preparation step 8

Add scallion rings to stew and bring to a boil. Season with a little grated nutmeg, add parsley strips and then season with salt and pepper. Garnish with parsley leaves and serve.