Vegetable Stew with Wheat Berries
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.3 g | (44 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 196.5 μg | (328 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 209 μg | (70 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,044 mg | (26 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 159 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
