Hearty Vegetable Stew with Bratwurst
Healthy, because
Even smarter
Nutritional values
The vegetable stew contains a whole potpurri of vital substances: the terpenes (bitter substances) from the celery activate the digestive juices and enzymes in the liver, gall bladder and pancreas; vitamin A from the carrots keeps the skin and mucous membranes healthy and thus plays an important role in the defence against pathogens. The lentils also provide plenty of fibre for a fit intestinalora.
The Alb lenses are also called Alb-Leisa. They are a delicacy from the Swabian Alb and come originally from France. There they are called Lentille Vert du Puy. If you don't get this variety you can also use normal Puy lenses.
(Percentage of daily recommendation)
| Calorie | 514 cal. | (24 %) | ||
| Protein | 20.91 g | (21 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 66.08 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.41 g | (41 %) |
| Vitamin A | 1,195.88 mg | (149,485 %) | ||
| Vitamin D | 0.09 μg | (0 %) | ||
| Vitamin E | 2.37 mg | (20 %) | ||
| Vitamin B₁ | 0.69 mg | (69 %) | ||
| Vitamin B₂ | 0.22 mg | (20 %) | ||
| Niacin | 5.97 mg | (50 %) | ||
| Vitamin B₆ | 0.53 mg | (38 %) | ||
| Folate | 355.23 μg | (118 %) | ||
| Pantothenic acid | 1.84 mg | (31 %) | ||
| Biotin | 5.34 μg | (12 %) | ||
| Vitamin B₁₂ | 0.06 μg | (2 %) | ||
| Vitamin C | 30.46 mg | (32 %) | ||
| Potassium | 974.87 mg | (24 %) | ||
| Calcium | 104.65 mg | (10 %) | ||
| Magnesium | 61.65 mg | (21 %) | ||
| Iron | 5.58 mg | (37 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 2.69 mg | (34 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Cholesterol | 29.23 mg |
Ingredients
- Ingredients
- 1 onion
- 3 stalks Celery
- 3 carrots
- 1 Parsnip
- 2 Tbsps clarified butter
- 250 grams Brown lentil
- 600 milliliters Vegetable broth
- 1 tsp Juniper berries
- ½ tsp peppercorns
- 1 tsp Caraway
- 1 bay leaf
- 400 grams diced Tomatoes (canned)
- salt
- 2 Tbsps apple cider vinegar
- 4 large Sausage
- 2 Tbsps vegetable oil
Preparation steps
Peel the onion and chop finely. Rinse and dice the celery. Rinse, peel and dice the carrots and parsnips. Heat the butter in a large pot and sweat the onion until soft. Add the vegetables and sauté briefly. Add the lentils and broth. Grind the juniper berries, peppercorns and cumin seeds together in a mortar until finely ground. Add to the stew and simmer gently for about 30 minutes. In the last 10 minutes, add the tomatoes and season with salt and vinegar.
Heat oil in a frying pan. Brown the sausages on all sides for about 5 minutes. Cut the sausages in half and serve with the stew.
