Mussels in Vegetable Broth
Fresh mussels are not only a culinary highlight. The orange-coloured mussel flesh is full to bursting with vital nutrients. The vitamins A, D and B12 as well as the trace element iodine, for example, exceed the daily intake per portion. Potassium, calcium, magnesium, iron and zinc are also well represented.
Mussels contain many nutrients and only little fat! Nevertheless, they should not be on the menu too often. This is because mussels filter the seawater and thus absorb pollutants. The best months for a mussel dish are therefore September to April; then the water is cooler and the mussels' metabolism is less active.
(Percentage of daily recommendation)
| Calorie | 203 cal. | (10 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 12 μg | (60 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 72.7 μg | (121 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 10.5 μg | (350 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,111 mg | (28 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 11.2 mg | (75 %) | ||
| Iodine | 146 μg | (73 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 250 grams Parsnips
- 1 carrot (about 100 grams)
- ½ stalk Leeks (about 100 grams)
- 500 milliliters Vegetable broth
- 1 tsp Mustard seed
- ½ tsp fennel seeds
- 1000 grams mussels
- salt
- peppers
- 3 Tomatoes (about 240 grams)
- ½ bunch flat-leaf parsley
Preparation steps
Peel parsnip and carrot and cut into 1 cm (approximately 1/2-inch) cubes. Cut leek in half lengthwise, rinse well and drain, then cut crosswise into 1 cm (approximately 1/2-inch) pieces.
Bring vegetable broth with mustard seeds, fennel, parsnip, carrot and leek to a boil in a pot, then cover and cook for about 12 minutes over medium heat.
Meanwhile, clean mussels and remove beards. Discard any mussels that remain open.
Season vegetables in pot with salt and pepper. Add the mussels and cook for about 2 minutes over high heat, then cook over low heat for another 4 minutes.
Rinse tomatoes, cut out stems and then cut tomatoes into 1 cm (approximately 1/2-inch) cubes.
Rinse the parsley, shake dry, pluck off the leaves and chop coarsely.
Add the tomatoes and parsley to the mussels and heat through. Season with salt and pepper. Discard unopened mussels. Serve immediately.