Protein-Packed Vegan Recipe

Savoy Cabbage-Apple Ragout

with Red Lentils and Dates
4.4375
Average: 4.4 (16 votes)
(16 votes)
Savoy Cabbage-Apple Ragout

Savoy Cabbage-Apple Ragout - Sophisticated mix of hearty vegetables and soft-sweet fruits

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
574
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this dish contains your entire daily requirement of vitamin E and a rich dose of vitamin C, as well as plenty of satiating and intestine-friendly fiber. Savoy cabbage also contains chlorophyll, which is a booster for your overall health. It promotes blood formation, compensates for magnesium deficiency and supports wound healing.

Do not be put off by the relatively high fat content of this dish. This recipe contains "good" fat, which supplies us with unsaturated fatty acids and is therefore very healthy for the heart and blood vessels.

1 serving contains
(Percentage of daily recommendation)
Calorie574 kcal(27 %)
Protein21 g(21 %)
Fat27 g(23 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage16 g(53 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E13.6 mg(113 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.7 mg(50 %)
Folate226 μg(75 %)
Pantothenic acid1.6 mg(27 %)
Biotin16.6 μg(37 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C52 mg(55 %)
Potassium1,178 mg(29 %)
Calcium231 mg(23 %)
Magnesium143 mg(48 %)
Iron7.5 mg(50 %)
Iodine13 μg(7 %)
Zinc3.2 mg(40 %)
Saturated fatty acids2.9 g
Uric acid211 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 shallot
14 ounces Savoy cabbage
1 tart Apple
2 ounces dried Date (pitted)
2 tablespoons olive oil
4 ounces Red lentils
¾ cup Vegetable broth
salt
peppers
2 ounces Hazelnuts
½ bunch Arugula
How healthy are the main ingredients?
Savoy cabbageDateArugulaolive oilshallotApple
Preparation

Kitchen utensils

1 Small knife, 1 Cutting board, 1 Non-stick pan, 1 Measuring cups, 1 Slotted spatula, 1 Tablespoon, 1 Large knife, 1 small Skillet

Preparation steps

1.
Savoy Cabbage-Apple Ragout preparation step 1

Peel and finely chop the shallot.

2.
Savoy Cabbage-Apple Ragout preparation step 2

Trim cabbage, remove hard stalk, rinse, drain and cut into fine strips.

3.
Savoy Cabbage-Apple Ragout preparation step 3

Rinse apple, wipe dry, quarter, core and dice. Cut dates in half and cut into strips.

4.
Savoy Cabbage-Apple Ragout preparation step 4

Heat oil in a large non-stick skillet. Sauté shallot briefly until translucent.

5.
Savoy Cabbage-Apple Ragout preparation step 5

Add cabbage and sauté about 5 minutes. Add apple, lentils and dates and cook, stirring frequently, for another 2 minutes over medium heat.

6.
Savoy Cabbage-Apple Ragout preparation step 6

Pour in broth and cook everything for 10 minutes. Season with salt and pepper.

7.
Savoy Cabbage-Apple Ragout preparation step 7

While the cabbage cooks, chop hazelnuts roughly and fry in a small frying pan until fragrant. Remove from heat.

8.
Savoy Cabbage-Apple Ragout preparation step 8

Trim arugula, rinse, shake dry and chop. Sprinkle with hazelnuts and serve over the cabbage and vegetables.