Spiced Potato and Carrot Stew

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Spiced Potato and Carrot Stew
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
291
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie291 cal.(14 %)
Protein5 g(5 %)
Fat16 g(14 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E10 mg(83 %)
Vitamin K24.6 μg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0 mg(0 %)
Niacin3.6 mg(30 %)
Vitamin B₆0.5 mg(36 %)
Folate45 μg(15 %)
Pantothenic acid0.9 mg(15 %)
Biotin6.3 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C37 mg(39 %)
Potassium984 mg(25 %)
Calcium63 mg(6 %)
Magnesium53 mg(18 %)
Iron2 mg(13 %)
Iodine9 μg(5 %)
Zinc1 mg(13 %)
Saturated fatty acids1.7 g
Uric acid47 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
¼ cup sunflower oil
1 onion (finely chopped)
1 tsp black Poppy seeds
1 large, red chili pepper (cut in half)
2 cloves garlic cloves (minced)
1 tsp ground Cumin
1 tsp ground cilantro
½ tsp Turmeric
1 tsp Garam Masala
½ tsp Chili powder
1 bay leaf
4 cups roasting potatoes (peeled and cut into chunks)
4 large carrots (, peeled and roughly chopped)
Curry leaves
1.333 cups vegetable stock
How healthy are the main ingredients?
potatogarlic cloveonionCuminTurmericcarrot

Preparation steps

1.
Heat the sunflower oil in a large pan and saute the onion, poppy seeds and chili until softened and golden.
2.
Add the garlic, all the spices, the bay leaf and 1 tsp of salt and stir well. Cook for 1 minute, then add the potatoes and carrots to the pan.
3.
Add the stock and cook, covered, for 20-25 minutes until the potato is just breaking down. Serve hot.

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