Vegetable Stew with Mussels
Vegetable Stew with Mussels - For those who love seafood, the perfect choice.
Healthy, because
Even smarter
Nutritional values
This recipe is full of nutrients from the vegetables and protein from the mussels, making this a light dish that is sure to satisfy you.
Serve with some carbs like bread, potatoes, or rice to make a complete meal!
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 16.3 μg | (82 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 9.9 mg | (83 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 16.4 μg | (547 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,184 mg | (30 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 307 μg | (154 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 274 mg |
Preparation steps
Peel the carrots and onions. Rinse the onions, carrots, and celery. Thinly slice the carrots, and finely dice the onions and celery.
Blanch the tomatoes in boiling water, then rinse under cold water. Remove the peel, cut into quarters, and remove the seeds. Peel and finely chop the garlic. Rinse and dry the thyme, then remove the leaves.
Clean the mussels thoroughly, making sure to remove the beards. Discard any mussels that are already open. Rinse under running water, then drain thoroughly.
Heat the oil in a large saucepan. Cook the vegetables over low heat for 4 minutes, or until soft. Mix the thyme into the vegetables.
Deglaze with the fish stock, then bring to a boil. Reduce the heat and simmer for 5 minutes, then season to taste with salt and pepper.
Add the mussels, cover, and cook for 3-5 minutes until the mussels have opened. Shake the pan occasionally during the cook time. Discard any unopened mussels before serving.
