Vegetable Stew with Chickpeas and Green Beans
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 315 cal. | (15 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 62.3 μg | (104 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 21.7 μg | (48 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,201 mg | (30 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 400 grams waxy potatoes
- 300 grams baby carrots
- 250 grams small button Mushroom
- 200 grams green Beans
- 2 Tbsps olive oil
- 150 milliliters dry white wine
- 500 milliliters Vegetable broth
- 2 bay leaves
- 1 handful Fresh herbs (such as chives and parsley)
- 200 grams Peas (fresh or frozen)
- 1 can chickpeas (240 grams, drained)
- salt
- freshly ground peppers
- 1 pinch ground Caraway
- Nutmeg (freshly grated)
Preparation steps
Peel the potatoes and dice into 2-3 cm (approximately 3/4 inch) cubes. Peel carrots and quarter lengthwise. Trim the mushrooms. Rinse and string the beans. Heat the oil in a saucepan and fry the potatoes, mushrooms and carrots for 2-3 minutes, stirring constantly. Then pour in the wine and broth and add the beans and bay leaves. Simmer, stirring occasionally, about 15 minutes. Rinse the herbs, shake dry and finely chop the leaves. Add the peas along with the drained chickpeas to the saucepan and simmer for another 5 minutes. If necessary, add more broth. Season with salt, pepper, caraway seeds, nutmeg and herbs. Serve hot.
