Stewed Spiced Vegetables

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Stewed Spiced Vegetables
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
190
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie190 cal.(9 %)
Protein5 g(5 %)
Fat9 g(8 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage3.6 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E2 mg(17 %)
Vitamin K16.8 μg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.4 mg(29 %)
Folate83 μg(28 %)
Pantothenic acid1.2 mg(20 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C54 mg(57 %)
Potassium822 mg(21 %)
Calcium40 mg(4 %)
Magnesium44 mg(15 %)
Iron1.8 mg(12 %)
Iodine7 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids5.1 g
Uric acid37 mg
Cholesterol74 mg
Complete sugar6 g

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
also
1 scallion (chopped)
1 Tomato (in wedges)
1 hard-boiled egg (quartered)
How healthy are the main ingredients?
potatoTomatoGheegingerCumincloves

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.