Light Vegetable Stew
With so many fresh vegetables, it is hardly surprising that one portion of this low-calorie vegetable stew covers your daily requirement of vitamin C by 90%! The trout filet also contains a ton of healthy unsaturated fatty acids.
If you're trying to integrate more iodine in your diet, it is best to use smoked mackerel, halibut, or salmon instead of trout, where the trace element is more abundant.
(Percentage of daily recommendation)
|Calorie||190 kcal||(9 %)|
|Protein||20 g||(20 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||9 g||(6 %)|
|Sugar added||0 g||(0 %)|
|Roughage||9.5 g||(32 %)|
|Vitamin A||1.5 mg||(188 %)|
|Vitamin D||12 μg||(60 %)|
|Vitamin E||9.3 mg||(78 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||6.6 mg||(55 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||102 μg||(34 %)|
|Pantothenic acid||1.8 mg||(30 %)|
|Biotin||8.1 μg||(18 %)|
|Vitamin B₁₂||2.4 μg||(80 %)|
|Vitamin C||50 mg||(53 %)|
|Potassium||733 mg||(18 %)|
|Calcium||182 mg||(18 %)|
|Magnesium||56 mg||(19 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||28 μg||(14 %)|
|Zinc||2.1 mg||(26 %)|
|Saturated fatty acids||1.3 g|
|Uric acid||290 mg|
- ½ small Napa cabbage (about 7 ounces)
- 2 scallions
- 7 ounces green Asparagus
- 2 carrots
- 1 piece Celery root (about 3.5 ounces)
- 1 tablespoon vegetable oil (such as sunflower oil)
- 1 cup vegetable stock
- 2 allspice
- 1 bay leaf
- ¼ bunch Sorrel (2 ounces, or arugula)
- 2 smoked trout (each about 2 ounces)
Rinse and drain cabbage, remove core and cut cabbage into thin strips.
Rinse scallions, shake dry and cut into thin rings.
Rinse asparagus, cut off woody ends, and peel the lower third of the spears if desired. Cut asparagus into approximately 1-inch pieces.
Peel and slice carrots. Rinse and dry celery, remove any strings and cut celery into sticks.
Heat oil in a large pot. Sauté cabbage, scallions, celery and carrots over medium heat for 2-3 minutes while stirring.
Add allspice, bay leaf and vegetable broth to pot. Season with salt and pepper and cook for about 25 minutes; after 15 minutes, stir in asparagus.
Rinse sorrel, shake dry, pluck off leaves and chop.
Divide vegetable stew among serving bowls. Top with flaked smoked trout and sorrel and serve immediately.