Vegetable Stew with Salmon
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
337
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 36.7 μg | (61 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.9 mg | (124 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,132 mg | (28 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams waxy potatoes
- 2 carrots
- ½ stalk Leeks
- 2 stalks Celery
- 1 onion
- 1 garlic clove
- 2 Tbsps Canola oil
- 1 Tbsp Tomato paste
- 600 milliliters Vegetable broth
- 1 tsp dried oregano
- 1 bay leaf
- 400 grams Salmon
- salt
- peppers
- Nutmeg (freshly grated)
- 50 grams green Olives (pitted)
- fresh oregano (for garnish)
Preparation steps
1.
Peel the potatoes and carrots and dice. Rinse the leek and cut into 1 cm (approximately 1/4 inch) wide strips. Cut the celery into strips. Peel the onions and garlic and chop finely. Saute onions and garlic in canola oil until translucent. Stir in the tomato paste and pour in the broth. Add in the vegetables, add oregano and bay leaf and simmer for about 25 minutes.
2.
Rinse the salmon and cut into about 3 cm (approximately 1 inch) cubes. Add in the last 5 minutes of cooking and leave until done. Stir the soup gently, season with salt, pepper and nutmeg. Cut the olives into slices.
3.
Pour the soup in bowls. Sprinkle with the olives and garnish with fresh oregano.
