Sauerkraut Stew with Sweet Potato
Sauerkraut stew with sweet potato - Fine acidity meets aromatic sweetness in this feel-good dish - perfect for warming yourself from the inside on chilly days!
Healthy, because
Even smarter
Nutritional values
Sauerkraut is rich in vitamin C and gut-friendly lactic acid bacteria. This strengthens the immune system. Onions are a very good low-calorie source of B-group vitamins and potassium. Sweet potatoes provide us with beta-carotene, a precursor of vitamin A, which strengthens vision.
Enjoy a piece of whole-grain bread with it - the fiber it contains will keep you full even longer.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,029 mg | (26 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 onion
- 14 ozs Sweet potato
- 18 ozs Sauerkraut
- 1 Tbsp olive oil
- 2 Tbsps Curry powder
- 26 ozs Vegetable broth
- 3 ½ ozs Orange juice
- 3 ozs Coconut milk
- 16 ozs dried Apricot
- 1 oz Cashews
- 1 tsp Harissa paste
- salt
- peppers
- 1 tsp lemon juice
Preparation steps
Peel onion, halve and cut into strips. Peel sweet potatoes, wash and cut into small cubes. Drain the sauerkraut in a sieve.
Heat oil in a saucepan. Sauté onion and sweet potato for 2 minutes over medium heat. Add curry powder and sauté briefly. Deglaze with broth, orange juice and coconut milk and bring to a boil.
Add sauerkraut to the stew and simmer, covered, over low heat for about 20 minutes.
Meanwhile, dice apricots. Add to sauerkraut with cashews. Cook open for another 10 minutes. Season with harissa, salt, pepper and lemon juice.
