Peppers, tomatoes and potatoes provide a lot of vitamin C. This helps our body to absorb and utilise the vegetable iron from this stew. Another vitamin is also abundantly available: folic acid. It is jointly responsible for the maturation of the red blood cells, in which the iron is then responsible for binding oxygen.
Peeled potatoes that have been left in water for a longer period of time lose valuable ingredients - especially if they are cut into small pieces. Therefore always prepare them as soon as possible before cooking.
(Percentage of daily recommendation)
|Calorie||433 kcal||(21 %)|
|Protein||26 g||(27 %)|
|Fat||22 g||(19 %)|
|Carbohydrates||32 g||(21 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13 g||(43 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||5.4 mg||(45 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||9 mg||(75 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||220 μg||(73 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||19.9 μg||(44 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||73 mg||(77 %)|
|Potassium||1,660 mg||(42 %)|
|Calcium||286 mg||(29 %)|
|Magnesium||125 mg||(42 %)|
|Iron||5.7 mg||(38 %)|
|Iodine||16 μg||(8 %)|
|Zinc||1.4 mg||(18 %)|
|Saturated fatty acids||3.2 g|
|Uric acid||135 mg|
- 3 tomatoes (about 250 grams)
- 2 Bell pepper (1 red, 1 yellow, each approx 200 grams)
- 9 ounces smoked Tofu
- 2 onions
- 2 garlic
- 5 small potatoes (about 250 grams)
- 2 tablespoons olive oil
- 2 tablespoons ground paprika (1 tablespoon hot, 1 tablespoon sweet)
- 1 ¼ cups Vegetable broth
- ½ bunch parsley
- 1 lemon
- 2 teaspoons cornstarch
Stem the tomatoes. Score the skins on the tomatoes opposite the stem end.
Dip tomatoes in boiling water for 30 seconds. Remove from water, rinse and remove the skin.
Cut tomatoes into quarters and cut out the cores.
Cut bell peppers into quarters, remove seeds, rinse and cut into 2 cm (approximately 3/4 inch) dice.
Cut tofu into 2 cm (approximately 3/4 inch) cubes.
Peel the onions and garlic and chop finely.
Peel the potatoes and cut into 2 cm (approximately 3/4 inch) cubes. Cover with cold water.
Heat oil in a pot. Sauté onions and garlic until translucent, about 2 minutes. Add diced bell peppers and continue stewing over medium heat for 4-5 minutes.
Drain the potatoes and add to the pot.
Sprinkle with paprika and fill with the vegetable broth. Cover, bring to a boil and cook for 5 minutes.
Meanwhile, rinse the parsley, shake dry, pluck leaves and chop finely. Rinse lemon in hot water, wipe dry, grate the peel finely and mix with the parsley.
After 5 minutes, add the tomatoes to the pan and continue cooking. After 3 minutes, add the tofu and continue to cook for 4 more minutes.
Stir cornstarch in a little cold water until smooth. Stir into stew and bring to a boil, then season with salt and pepper. Serve sprinkled with parsley and lemon mixture.