Sharp Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 314 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.7 g | (46 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 287.9 μg | (480 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 201 μg | (67 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 272 mg | (286 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 181 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 30 grams ginger
- 2 garlic cloves
- 1 red chili pepper
- 3 Tbsps Canola oil
- 100 grams red Lentils
- 250 milliliters Vegetable broth
- 1 bay leaf
- 2 Tbsps peeled Shelled peanut
- 150 grams green Beans
- 1 Broccoli
- 2 green Bell pepper
- 3 red onions
- salt
- freshly ground peppers
- 1 Orange (juice)
- cayenne pepper
- 4 tsps Crème fraiche
Preparation steps
Peel and finely chop the ginger and garlic. Rinse the chile, remove the seeds and chop finely. Saute the ginger, garlic and chile in hot oil for 2-3 minutes, stirring constantly. Add the lentils and pour in the broth. Add the bay leaf and partially cover the pot. Simmer over low heat for about 10 minutes, until al dente. The broth should be mostly evaporated.
Roast the peanuts until fragrant and remove from the heat. Chop the peanuts coarsely and set aside.
Rinse and cut the beans into pieces. Rinse and divide the broccoli into florets. Rinse and chop the peppers. Peel and chop the onions into 8 pieces each. Add the remaining oil into the pan and saute the vegetables. Season with salt and pepper. Pour in the orange juice. Cover and cook for 6-8 minutes.
Stir in the lentil mixture and peanuts. Season heavily with salt, pepper and cayenne pepper. Serve with a dollop of creme fraiche.
