Vegetable-Lentil Stew with Peas
Vegetable-Lentil Stew with Peas - Spoonful of filling soup. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Lentils pack this stew with plant protein, while sweet potatoes provide valuab le beta-carotene, which protects our cells and supports skin health.
The recipe is ideal when there are still vegetables in the fridge that are soft, flabby and wrinkly. These vegetables do not have to be thrown away but instead are perfect in soups or stews.
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.7 g | (56 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.3 mg | (94 %) | ||
| Vitamin K | 64.1 μg | (107 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 217.6 μg | (73 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 73 mg | (77 %) | ||
| Potassium | 1,536 mg | (38 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 10.6 μg | (5 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 11 g | |||
| Uric acid | 204.2 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 1 tsp ginger (fresh)
- 1 shallot (clove)
- 1 Sweet potato
- 3 ½ ozs Celery root
- 2 Tbsps olive oil
- 2 ½ ozs Red lentils
- 1 tsp Harissa paste (substitute chili paste)
- 1 Tbsp Tomato paste
- ½ tsp Curry powder
- 2 ½ cups Vegetable broth
- salt (kosher)
- black pepper (freshly ground)
- 4 Tbsps Coconut milk
- 2 pcs scallions
- 1 cup Frozen pea
- 2 tsps Sunflower seed
Kitchen utensils
Preparation steps
Peel and chop the ginger and shallot. Clean, peel and chop the sweet potato and celery.
Heat 1 tablespoon of oil in a saucepan and sauté the ginger, shallot, sweet potato and celery over a medium heat for 5 minutes. Add lentils, harissa, (or chili paste), tomato paste and curry powder and steam for 4 minutes.
Pour in vegetable stock, season with salt and pepper and let the soup simmer for about 15 minutes. Then stir in 2 tablespoons of coconut milk.
At the same time clean, wash and chop the spring onions. Heat the remaining oil in a frying pan and fry the onion, peas and sunflower seeds for 5 minutes. Pour the soup into two bowls, sprinkle with the remaining coconut milk and top with peas.
