Savoy Cabbage-Apple Ragout
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.
(Percentage of daily recommendation)
| Calorie | 574 cal. | (27 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.6 mg | (113 %) | ||
| Vitamin K | 133.5 μg | (223 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 226 μg | (75 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 37 g |
Ingredients
- Ingredients
- 1 shallot
- 14 ozs Savoy cabbage
- 1 tart Apple
- 2 ozs dried Date (pitted)
- 2 Tbsps olive oil
- 4 ozs Red lentils
- ¾ cup Vegetable broth
- salt
- peppers
- 2 ozs Hazelnuts
- ½ bunch Arugula
Preparation steps
Peel and finely chop the shallot.
Trim cabbage, remove hard stalk, rinse, drain and cut into fine strips.
Rinse apple, wipe dry, quarter, core and dice. Cut dates in half and cut into strips.
Heat oil in a large non-stick skillet. Sauté shallot briefly until translucent.
Add cabbage and sauté about 5 minutes. Add apple, lentils and dates and cook, stirring frequently, for another 2 minutes over medium heat.
Pour in broth and cook everything for 10 minutes. Season with salt and pepper.
While the cabbage cooks, chop hazelnuts roughly and fry in a small frying pan until fragrant. Remove from heat.
Trim arugula, rinse, shake dry and chop. Sprinkle with hazelnuts and serve over the cabbage and vegetables.