Stewed Spiced Vegetables
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
190
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 822 mg | (21 %) | ||
| Calcium | 40 mg | (4 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 74 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps Ghee
- 1 tsp black Mustard seed
- 1 tsp Cumin
- 8 black peppercorns
- ¼ tsp cloves (ground)
- 1 tsp freshly grated ginger
- ½ tsp cilantro (ground)
- 1 tsp Garam Masala
- ½ tsp Cumin (ground)
- ¼ tsp fennel seeds (ground)
- 1 tsp salt
- 3 bay leaves
- 1 sm can Tomatoes
- 400 grams potatoes (peeled, diced)
- 400 grams mixed Vegetables (such as carrots, cauliflower, chopped)
- 1 generous pinch cinnamon
- 1 generous pinch Nutmeg
Preparation steps
1.
Heat ghee in a saucepan, cover and toast spices until seeds no longer jump. Add the ground spices and toast a few seconds. Add the tomatoes including juice, crush everything with a potato masher and simmer for 10 minutes.
2.
Add the prepared vegetables including potatoes. Season with salt and pour in 1/4 liter (approximately 1 cup) hot water or broth. Finish cooking in the closed pot at low heat for 20 minutes, stirring frequently. Season with cinnamon, nutmeg and maybe a little salt to taste.
3.
Remove from heat for a few minutes. Garnish to taste with scallion, tomato and egg.
