Vegetable Stew with Wheat Berries

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Vegetable Stew with Wheat Berries
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 9 h. 25 min.
Ready in
Calories:
250
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie250 cal.(12 %)
Protein13 g(13 %)
Fat7 g(6 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage13.3 g(44 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2 mg(17 %)
Vitamin K196.5 μg(328 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.8 mg(57 %)
Folate209 μg(70 %)
Pantothenic acid1.7 mg(28 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C172 mg(181 %)
Potassium1,044 mg(26 %)
Calcium130 mg(13 %)
Magnesium91 mg(30 %)
Iron3.1 mg(21 %)
Iodine7 μg(4 %)
Zinc2 mg(25 %)
Saturated fatty acids0.8 g
Uric acid159 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
150 grams Wheat
350 grams Brussels sprouts
350 grams Cauliflower
250 grams green Beans
2 Tbsps Canola oil (for sautéing)
1 yellow onion
1 l hot Vegetable broth
salt
freshly ground peppers
1 Tbsp chopped parsley
How healthy are the main ingredients?
Brussels sproutsCauliflowerCauliflowerparsleysalt

Preparation steps

1.

Cover the wheat berries with water and soak overnight.

2.

Trim the Brussels sprouts, rinse and cut an "x" on the stem ends.

3.

Trim, rinse and cut the cauliflower into florets.

4.

Trim the beans, rinse, snap the ends and cut in half.

5.

Heat oil in a saucepan.

6.

Peel the onion, finely chop finely and saute in oil.

7.

Add the drained wheat berries and the vegetables, sauté briefly, pour in the broth and simmer gently over low heat for 30-35 minutes. Season with salt and pepper, sprinkle with parsley and serve.