Stew with Carrots, Arugula and Smoked Ham
With around 7 milligrams of iron, the ragout covers almost the entire daily requirements of a child. Orange, carrots and rocket provide all family members with a thick portion of vitamins A and C.
Depending on the season and preferences, you can also use other root vegetables such as parsnips, turnips, Teltower turnips or butter beets for the stew.
(Percentage of daily recommendation)
| Calorie | 524 cal. | (25 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 63 g | (42 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18.5 g | (62 %) |
| Vitamin A | 3.9 mg | (488 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 132.8 μg | (221 %) | ||
| Vitamin B₁ | 1.6 mg | (160 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,219 mg | (30 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 212 mg | (71 %) | ||
| Iron | 11 mg | (73 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 8 carrots (about 800 grams)
- 14 ozs Smoked ham (boneless)
- 1 large Organic orange (about 200 grams)
- 2 bunches Arugula (about 150 grams)
- 1 Tbsp Canola oil
- salt
- Nutmeg
- 9 ozs small Whole Grain Pasta
- ¼ cup Coffee creamer
- peppers
Preparation steps
Peel and finely dice the carrots.
Rinse ham and pat dry with paper towels. Cut into small cubes.
Rinse orange in hot water, wipe dry and finely grate the zest. Cut in half and squeeze out juice.
Rinse arugula, shake dry, trim tough stems and chop the leaves.
Heat oil in a Dutch oven. Sauté carrots for 2-3 minutes. Grate in nutmeg.
Stir in orange zest and juice. Cover and cook over low heat for 10 minutes. Mix in ham and cook an additional 10-12 minutes. Meanwhile, cook pasta according to package directions in plenty of boiling salted water until al dente. Drain.
Stir arugula and cream into the pot, season with pepper and serve immediately with the pasta.