EatSmarter exclusive recipe

Light Vegetable Stew

with Smoked Trout and Sorrel
5
Average: 5 (3 votes)
(3 votes)
Light Vegetable Stew

Light Vegetable Stew - Low-fat combination with lots of flavor

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
190
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie190 kcal(9 %)
Protein20 g(20 %)
Fat8 g(7 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage9.5 g(32 %)
Vitamin A1.5 mg(188 %)
Vitamin D12 μg(60 %)
Vitamin E9.3 mg(78 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate102 μg(34 %)
Pantothenic acid1.8 mg(30 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C50 mg(53 %)
Potassium733 mg(18 %)
Calcium182 mg(18 %)
Magnesium56 mg(19 %)
Iron5.3 mg(35 %)
Iodine28 μg(14 %)
Zinc2.1 mg(26 %)
Saturated fatty acids1.3 g
Uric acid290 mg
Cholesterol35 mg
Development of this recipe:

Ingredients

for
2
Ingredients
½
small Napa cabbage (about 7 ounces)
2
7 ounces
green Asparagus
2
1 piece
Celery root (about 3.5 ounces)
1 tablespoon
Vegetable oil (such as sunflower oil)
1 cup
2
1
¼ bunch
Sorrel (2 ounces, or arugula)
2
smoked Trout fillets (each about 2 ounces)
Preparation

Kitchen utensils

1 Cutting board, 1 Sieve, 1 Large knife, 1 Small knife, 1 Peeler, 1 Tablespoon, 1 large Pot, 1 Wooden spoon, 1 Measuring cups

Preparation steps

1.
Light Vegetable Stew preparation step 1

Rinse and drain cabbage, remove core and cut cabbage into thin strips.

2.
Light Vegetable Stew preparation step 2

Rinse scallions, shake dry and cut into thin rings.

3.
Light Vegetable Stew preparation step 3

Rinse asparagus, cut off woody ends, and peel the lower third of the spears if desired. Cut asparagus into approximately 1-inch pieces.

4.
Light Vegetable Stew preparation step 4

Peel and slice carrots. Rinse and dry celery, remove any strings and cut celery into sticks.

5.
Light Vegetable Stew preparation step 5

Heat oil in a large pot. Sauté cabbage, scallions, celery and carrots over medium heat for 2-3 minutes while stirring.

6.
Light Vegetable Stew preparation step 6

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.

7.
Light Vegetable Stew preparation step 7

Rinse sorrel, shake dry, pluck off leaves and chop.

8.
Light Vegetable Stew preparation step 8

Divide vegetable stew among serving bowls. Top with flaked smoked trout and sorrel and serve immediately.