Vegetable Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 223 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 52.4 μg | (87 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 707 mg | (18 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 150 grams potatoes
- 150 grams carrots
- 150 grams green Beans
- 150 grams Frozen pea
- 3 small Tomatoes
- 2 shallots
- ½ green chili pepper
- ½ red chili pepper
- 3 Tbsps Shredded coconut
- ½ Tbsp Garam Masala
- 3 Tbsps vegetable oil
- 1 Tbsp Pastry flour
- 1 tsp sugar
- 1 tsp Lime juice
- salt
- peppers
- 2 Tbsps cilantro (chopped)
Preparation steps
Peel the potatoes and carrots and cut into 2 cm (about 3/4 inch) cubes. Rinse, dry, and trim the green beans, then cut into 4 cm (about 1/2 inch) long pieces. Thaw, rinse and drain the peas. Cook each of the four vegetables successively in boiling water until al dente, then drain. Rinse, dry and dice the tomatoes into 2 cm (about 3/4 inch) pieces.
Peel and finely dice the shallots. Rinse, dry and seed the chile peppers. Toast the shredded coconut and garam masala in a dry frying pan for 1 minute, set aside. Heat the oil in a pan and sweat the shallots until golden. Add the chiles, fry briefly, then add the tomatoes.
Fold in the potatoes, carrots, beans and peas. Mix the flour with a little water and add to the pan. Bring to a boil and simmer until the juices thickens slightly. Add the coconut and garam masala. Season with sugar, lime juice, salt and pepper to taste. Serve sprinkled with cilantro.
