Sausage Stew with Noodles
One portion covers the daily requirement of beta-carotene or provitamin A. In the body it protects the cells and is also converted into "real" vitamin A, which maintains the visual function of the eyes at dusk and dawn. Tomatoes contain lycopene, also a carotenoid that can protect us from cancer.
If you want to give your offspring an extra portion of calcium: Serve the sausage goulash with shredded Gouda. The growing bones of children can always make good use of the mineral. As a small modification, you can replace the spaetzle with potatoes or brown rice. This brings a load of fibre with it and provides a long-lasting satiation.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 71 g | (47 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 835 mg | (21 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 166 mg | |||
| Cholesterol | 23 mg |
Ingredients
- Ingredients
- 1 onion
- 3 carrots (each about 100 grams)
- 3 Turkey sausages
- 2 Tbsps Canola oil
- 1 tsp sugar
- 1 ½ cups Vegetable broth
- 14 ozs Diced tomatoes (canned)
- 3 Tbsps Tomato paste
- 10 ozs Corn (canned)
- salt
- peppers
- 14 ozs
Preparation steps
Peel onion and chop very finely.
Peel carrots and cut into 5 mm (approximately 1/4-inch) dice.
Cut sausage into thin slices.
Heat the oil in a pot, then sauté onion and carrots.
Add sugar and caramelize until light brown, stirring constantly.
Add vegetable broth, tomatoes and tomato paste and stir to combine. Add corn, season with salt and pepper, cover and cook on low heat for about 15 minutes.
Meanwhile, bring a large pot of salted water to a boil. Add spaetzle and cook according to package instructions. Add the sausage slices to the stew after 15 minutes of cooking and heat through. Drain the spaetzle and serve with the sausage stew.