EatSmarter exclusive recipe

Shrimp and Vegetable Stew

with Two Tomatoes
4.4
Average: 4.4 (5 votes)
(5 votes)
Shrimp and Vegetable Stew

Shrimp and Vegetable Stew - Light, quick stew Mediterranean style

share Share
print
bookmark_border Copy URL
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
269
calories
Calories

Healthy, because

Even smarter

Nutritional values

The shrimps provide iodine: around 50 percent of the daily requirement is provided in one portion, thus contributing to the good functioning of the thyroid gland. The tomatoes provide plenty of lycopene - this bioactive plant substance protects our cells from free radicals.

The kohlrabi is a bit out of the Mediterranean setting, but nevertheless fits in well with the culinary picture and contributes vitamin C. Tip: The leaves contain twice as much as the tubers, namely around 130 mg per 100 g!

1 serving contains
(Percentage of daily recommendation)
Calorie269 cal.(13 %)
Protein22 g(22 %)
Fat12 g(10 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.4 μg(2 %)
Vitamin E7.4 mg(62 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.8 mg(73 %)
Vitamin B₆0.6 mg(43 %)
Folate90 μg(30 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.2 μg(29 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C91 mg(96 %)
Potassium1,165 mg(29 %)
Calcium240 mg(24 %)
Magnesium105 mg(35 %)
Iron4.3 mg(29 %)
Iodine106 μg(53 %)
Zinc3 mg(38 %)
Saturated fatty acids1.8 g
Uric acid146 mg
Cholesterol114 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 scallions
1 garlic clove
1 small Kohlrabi (about 200 grams)
2 Tomatoes
2 sun-dried Tomatoes
1 stalk Savory
2 Tbsps olive oil
1 bay leaf
1 tsp green peppers
2 Tbsps Tomato paste
100 grams Green beans (frozen)
500 milliliters Vegetable broth
salt
peppers
150 grams shrimp (ready to cook, without shell)
½ bunch Chives
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Pot (with lid), 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Measuring cups, 1 Non-stick pan, 1 Slotted spatula, 1 Paper towel

Preparation steps

1.
Shrimp and Vegetable Stew preparation step 1

Rinse scallions, shake dry and cut into thin rings.

2.
Shrimp and Vegetable Stew preparation step 2

Peel the garlic and chop finely.

3.
Shrimp and Vegetable Stew preparation step 3

Rinse and peel kohlrabi, halve and cut into slices, then cut into thin sticks.

4.
Shrimp and Vegetable Stew preparation step 4

Rinse tomatoes, cut out stems and cut tomatoes into eighths.

5.
Shrimp and Vegetable Stew preparation step 5

Coarsely chop dried tomatoes. Rinse savory and shake dry.

6.
Shrimp and Vegetable Stew preparation step 6

In a pot, heat 1 tablespoon oil. Add bay leaf, green peppercorns, dried tomatoes and tomato paste and sauté while stirring for about 1 minute.

7.
Shrimp and Vegetable Stew preparation step 7

Add onion and kohrabi and sauté for about 2 minutes while stirring.

8.
Shrimp and Vegetable Stew preparation step 8

Add tomatoes, beans, savory and broth. Season with salt and pepper, cover and simmer over medium heat for about 15 minutes, stirring occasionally.

9.
Shrimp and Vegetable Stew preparation step 9

Meanwhile, slit the shrimp along the back and devein. Rinse shrimp and pat dry.

10.
Shrimp and Vegetable Stew preparation step 10

Heat the remaining oil in a non-stick pan. Cook garlic, stirring, for about 30 seconds. Add shrimp and stir-fry another 4-5 minutes.

11.
Shrimp and Vegetable Stew preparation step 11

Add shrimp to vegetables. Rinse chives, shake dry, cut into tin rings and sprinkle over the shrimp and vegetable stew.