Baked Vegetable Stew
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
305
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 305 cal. | (15 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 68.8 μg | (115 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,166 mg | (29 %) | ||
| Calcium | 282 mg | (28 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 1 stalk Leeks
- 500 grams potatoes
- 300 grams carrots
- 3 Tbsps chopped cilantro
- 300 grams peeled Canned tomatoes
- 30 grams Emmentaler cheese (finely grated)
- 50 grams breadcrumbs
- 30 grams Parmesan (finely grated)
- 250 milliliters Vegetable broth
- 2 Tbsps vegetable oil
- salt
- freshly ground pepper
Preparation steps
1.
Peel onions, halve and cut into wedges. Peel garlic and chop finely. Halve leeks, rinse, remove ends and cut into slices. Peel carrots and potato and dice finely. Chop canned tomatoes. Sauté garlic and onion in oil, add potatoes and carrots and fry. Season with salt and pepper and add tomatoes.
2.
Add vegetables, except leeks, and cook for about 15 minutes. Preheat the oven to 220°C (approximately 425°F). Add leeks and cook for 3 minutes, then stir in cilantro and add vegetables to 4 ovenproof bowls. Mix two together cheeses with breadcrumbs and sprinkle over each vegetable bowl. Bake vegetables in preheated oven until golden brown and serve hot.
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