Vegetable Stew with Parmesan
Nutritional values
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 352.1 μg | (587 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 936 mg | (23 %) | ||
| Calcium | 331 mg | (33 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 125 grams dried, white Beans
- 1 l Beef broth
- 30 grams smoked, sliced Bacon
- 30 grams cooked ham
- 1 red onion
- 2 garlic cloves
- 1 stalk Celery
- 1 carrot
- 2 Tbsps chopped parsley
- 150 grams Savoy cabbage
- 150 grams Kale
- 100 grams Swiss chard
- 1 potato
- 120 grams Tomatoes
- 4 Tbsps olive oil
- salt
- peppers
- 4 slices thick Bread (day old)
- 4 Tbsps grated Parmesan
Preparation steps
Soak beans overnight. Drain beans. Combine beans with broth, bacon and ham. Cook in a large pot until soft for about 1 hour. Remove from heat and set aside.
Peel onion and garlic. Rinse and peel celery and carrot, cut roughly. Rinse cabbage, halve and remove stalk. Cut into fine strips. Rinse kale and chard, remove stems and cut into fine strips. Peel potato and dice. Blanch tomatoes for a few seconds, rinse and peel. Dice tomatoes.
Heat oil in a second saucepan, saute onion, celery, garlic, carrot and parsley for about 10 minutes. Add cabbage, kale, potatoes and tomatoes. Add cooking water from beans, if necessary, cover and simmer for another 15 minutes. Add chard.
Remove ham and bacon from pan with beans. Take out half of beans, puree and add to vegetables, continue simmering for another 30 minutes. Remove remaining beans and drain. Add cooking liquid of beans to vegetable mixture. Once cabbage is cooked, add drained beans. Season with salt and pepper and let vegetables simmer for another 5 minutes. Serve sprinkled with parmesan.
