Indian Stew
Indian Stew - A step up from pasta with tomato sauce
Healthy, because
Even smarter
Nutritional values
When it comes to colds, vitamin C is on everyone's lips - here in the truest sense of the word and at over 100 percent of the recommended daily dose. Vitamin C does valuable work in supporting the immune system. It is just as important for the gums, muscles and bones as it is for the absorption of iron, which means it also has a positive effect on the oxygen content of the blood.
Cumin may not be pleasant for your children because they have a different sense of taste than adults. You can simply leave it out.
(Percentage of daily recommendation)
| Calorie | 553 cal. | (26 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 20.5 g | (68 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin K | 64.8 μg | (108 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 196 μg | (65 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 202 mg | (213 %) | ||
| Potassium | 1,995 mg | (50 %) | ||
| Calcium | 273 mg | (27 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 14 ozs potatoes
- salt
- 7 ozs Tofu
- 9 ozs Kidney beans (canned, drained weight)
- 2 small onions (about 40 grams)
- 2 garlic cloves
- 2 large red Bell pepper (each about 250 grams)
- 1 Tbsp butter (about 10 grams)
- 1 large bay leaf
- ½ cup Carrot juice
- 2 tsps Tomato paste (about 15 grams)
- 2 tsps honey (about 10 grams)
- 2 Tbsps Canola oil (about 20 grams)
- peppers
- ground paprika (sweet)
- 1 pinch Cumin
Kitchen utensils
Preparation steps
Scrub potatoes and cook in a pot of boiling salted water until knife-tender, about 20 minutes.
Cut the tofu into 1 cm (approximately 1/2-inch) cubes.
Drain beans in a sieve, rinse well and drain.
Peel the onions and garlic and finely chop.
Rinse bell peppers, wipe dry and cut into quarters. Remove the seeds and cut peppers into cubes.
Heat the butter in another pot. Sauté onions until translucent. Add bell peppers and sauté until tender.
Add bay leaf, carrot juice, tomato paste and honey to pot. Stir to combine. Cover and cook over medium heat for about 10 minutes.
Drain the potatoes and rinse under cold water. Peel and let cool slightly, then cut into 1 cm (approximately 1/2-inch) cubes.
Heat the oil in a skillet. Sauté garlic, potatoes and tofu for 5-7 minutes, stirring occasionally.
Season potato mixture with salt, pepper and paprika. Reduce the heat to medium and continue to cook for 10 minutes more. Add beans and cook until heated through.
Remove the bay leaf from the carrot-juice mixture. Purée the liquid in the pot with an immersion blender.
Season the purée with salt, pepper, paprika and cumin. Add puree to potatoes and tofu and bring to a boil. Reduce heat and simmer for 4-5 minutes before serving.
