Beet Mushroom Stew
Beet Mushroom Stew - A healthier version of a cold weather favorite
Healthy, because
Even smarter
Nutritional values
The sulfides in onions and garlic act as a natural antibiotic and kill bacteria and fungi. They also provide anti-inflammatory and pain-relieving effects. The secondary plant compounds contained in beet act as antioxidants to protect cells from free radicals.
Try the stew with carrots instead of beet - this also brings a lot of antioxidants into the soup bowl. The sour cream can be replaced by yogurt or some whipped cream.
(Percentage of daily recommendation)
| Calorie | 170 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 45.5 μg | (76 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 108 μg | (36 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 10 mg |
Ingredients
- Ingredients
- 25 ozs Beets
- 11 ozs small onions
- 3 garlic cloves
- 14 ozs button Mushroom
- ¾ oz parsley (0.5 Bunch)
- 1 Tbsp olive oil
- 3 ½ ozs Orange juice
- 18 ozs Vegetable broth
- salt
- peppers
- 1 pinch ground allspice
- ½ oz Chives (0.5 Bunch)
- 3 ozs Sour cream
Preparation steps
Peel beet and cut roughly into pieces. Peel onions and leave whole, halve or quarter as desired. Peel garlic and cut into small pieces. Clean mushrooms. Wash parsley, shake dry and chop leaves coarsely.
Heat oil in a saucepan. Sauté onions and garlic for 4 minutes over medium heat. Add beet and mushrooms and sauté, turning, for 3 minutes. Add orange juice and broth, season with salt, pepper, 1 pinch allspice and parsley and simmer stew covered for 20-25 minutes at low heat.
In the meantime, wash the chives, shake dry and cut into small rolls. Divide stew among bowls or deep plates and top with sour cream and chives.
