Shrimp and Vegetable Stew
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!
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 1,165 mg | (29 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 114 mg |
Ingredients
- 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 steps
Rinse scallions, shake dry and cut into thin rings.
Peel the garlic and chop finely.
Rinse and peel kohlrabi, halve and cut into slices, then cut into thin sticks.
Rinse tomatoes, cut out stems and cut tomatoes into eighths.
Coarsely chop dried tomatoes. Rinse savory and shake dry.
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.
Add onion and kohrabi and sauté for about 2 minutes while stirring.
Add tomatoes, beans, savory and broth. Season with salt and pepper, cover and simmer over medium heat for about 15 minutes, stirring occasionally.
Meanwhile, slit the shrimp along the back and devein. Rinse shrimp and pat dry.
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.
Add shrimp to vegetables. Rinse chives, shake dry, cut into tin rings and sprinkle over the shrimp and vegetable stew.