Mixed Veggie Fry

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Mixed Veggie Fry
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
269
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein7.63 g(8 %)
Fat7.81 g(7 %)
Carbohydrates50.17 g(33 %)
Sugar added0 g(0 %)
Roughage9.78 g(33 %)
Vitamin A167.75 mg(20,969 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.44 mg(29 %)
Vitamin B₆0.61 mg(44 %)
Folate94.1 μg(31 %)
Pantothenic acid0.6 mg(10 %)
Biotin1.93 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C133.32 mg(140 %)
Potassium1,643.13 mg(41 %)
Calcium118.56 mg(12 %)
Magnesium72.53 mg(24 %)
Iron2.94 mg(20 %)
Iodine1.69 μg(1 %)
Zinc1.01 mg(13 %)
Saturated fatty acids1.14 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
3.333 cups
new potatoes (cut in wedges)
2
Fennel bulb (cut in wedges, green tops reserved)
2 tablespoons
2
Red onions (halved and cut into thin wedges)
2
green peppers (cut into strips)
2
zucchini (cut into batons)
1
red chile pepper (finely chopped)
½ teaspoon
Cumin (ground)
½ teaspoon
¼ cup
Golden raisins
How healthy are the main ingredients?
Fennel bulbolive oilzucchiniCuminraisins

Preparation steps

1.
Place the potatoes in boiling salted water and cook for approx. 10 minutes until just tender, adding the fennel 5 minutes into the cooking time. Pour off the water and drain well.
2.
Brown the potatoes with the fennel in hot oil in a non-stick pan for around 2 minutes. Add the onions, peppers, courgettes and chilli and fry together slowly for 5 minutes until golden brown. Season with salt, cumin, coriander and ground black pepper. Stir in the sultanas and add a little water. Cover and braise for approx. 5 minutes until cooked through. Remove the lid and allow the moisture to evaporate.
3.
Check the seasoning in the vegetables and divide between bowls. Garnish with the fennel tops and serve with cucumber yoghurt if desired.