Spicy Vegetable Stew
There is hardly any fat, but lmost 60 percent of your daily requirement of fiber in this vegetable stew.
For this vegetable stew, you can replace the string beans with other green beans as you wish. And instead of the broad beans, you can also use canned beans.
(Percentage of daily recommendation)
|Calorie||260 kcal||(12 %)|
|Protein||25 g||(26 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||20 g||(13 %)|
|Sugar added||0 g||(0 %)|
|Roughage||17.5 g||(58 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0.5 μg||(3 %)|
|Vitamin E||3.4 mg||(28 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||6.6 mg||(55 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||97 μg||(32 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||15.9 μg||(35 %)|
|Vitamin B₁₂||2.5 μg||(83 %)|
|Vitamin C||34 mg||(36 %)|
|Potassium||1,018 mg||(25 %)|
|Calcium||180 mg||(18 %)|
|Magnesium||140 mg||(47 %)|
|Iron||5.1 mg||(34 %)|
|Iodine||22 μg||(11 %)|
|Zinc||2.6 mg||(33 %)|
|Saturated fatty acids||1.1 g|
|Uric acid||190 mg|
Rinse the tomatoes and cut out the stems. Coarsely chop tomatoes, season with salt and pepper, and place on a baking sheet lined with parchment paper. Bake in a preheated oven at 375°F for about 30 minutes.
Meanwhile, cut the leek in half lengthwise and rinse thoroughly. Cut the leek into approximately 1/2-inch wide strips. Peel and chop onions and 1 clove of garlic.
Pour boiling water over broad beans, let it stand briefly and then strain.
Remove beans from skins.
Trim, rinse, and drain Romano beans. Cut into approximately 1/2-inch wide pieces. Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Heat 1 tablespoon of olive oil in a pot. Sauté leek, onions and garlic over medium heat until translucent, about 8 minutes.
Pour in white wine, bring to a boil over high heat and let simmer for about 5 minutes.
Add the tomatoes, chopped parsley and bay leaf to the pot. Pour in water so that the vegetables are covered by liquid by about approximately 1/2 inch. Bring to a boil and cook covered on low heat for about 10 minutes.
Add Romano beans and fava beans and cook everything for another 15 minutes.
Peel and chop the remaining garlic. Rinse the calamari, pat dry and cut into small pieces. Mix with the garlic.
Add salt and pepper and 1 pinch paprika to the vegetable stew. Heat the remaining olive oil in a heavy pan. Fry the calamari for 2 minutes, turning occasionally. Season with salt and pepper. Add calamari to the vegetable stew, or top each bowl with calamari.