Bean Stew with Dried Fruit
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
ready in 13 h. 10 min.
Ready in
Calories:
191
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
more nutritional values
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 90.7 μg | (151 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 174 μg | (58 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,334 mg | (33 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams white Beans
- 1 ⅕ liters water
- 2 bay leaves
- ½ tsp black peppercorns
- 2 thin sprigs Leeks
- 500 grams potatoes
- 300 grams carrots
- 2 garlic cloves
- salt
- freshly ground peppers
- 75 grams dried Apricot
- 75 grams dried Plum
- 75 grams dried Plum
- 2 Tbsps Fruit Vinegar
- parsley
Preparation steps
1.
Soak beans overnight in water with the bay leaves and a few peppercorns.
2.
Cook beans in the soaking water for 30-40 minutes.
3.
Rinse leeks, trim and cut into rings. Peel potatoes, rinse and dice. Peel carrots and cut into slices. Peel garlic and chop finely.
4.
Add the potatoes, carrots and garlic to the beans, season with salt and cook for another 10 minutes. Then add the leek and dried fruit and continue to cook until the potatoes are tender, about 10 minutes.
5.
Season the stew with vinegar, salt and pepper and serve sprinkled with parsley leaves.
