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EatSmarter exclusive recipe

Light Vegetable Stew

with Smoked Trout and Sorrel
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Light Vegetable Stew

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

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
190
calories
Calories
0
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Nutritional values

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 200 grams)
2
7 ounces
green Asparagus
2
1 piece
Celery root (about 100 grams)
1 tablespoon
Vegetable oil (such as sunflower oil)
1 cup
2
1
¼ bunch
Sorrel (40-50 grams, or arugula)
2
smoked Trout fillets (each about 60 grams)
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 3 cm (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 servev immediately.