Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Light Vegetable Stew
- Ingredients
- ½ small Napa cabbage (about 7 ounces)
- 2 scallions
- 7 ozs green Asparagus
- 2 carrots
- 1 pc Celery root (about 3.5 ounces)
- 1 Tbsp vegetable oil (such as sunflower oil)
- 1 cup vegetable stock
- salt
- peppers
- 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.
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
Healthy, because
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.
Even smarter
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.