Ham and Vegetable Stew
Ham and Vegetable Stew - Down to earth and just delicious - guaranteed to be gone fast!
Healthy, because
Even smarter
Nutritional values
On the first cold autumn days, the light stew not only warms you up well, it also brings vitamin C and beta-carotene into our body for defence and cell protection. From the complex of B vitamins, B1, B6 and niacin serve the metabolism and are beneficial for concentration as well as for nerves and mucous membranes.
Also delicious with broccoli instead of cauliflower. Both score with lots of vitamin C - the green florets also contain an extra portion of calcium for bones and teeth.
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 133.3 μg | (222 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 790 mg | (20 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 ozs Celery root
- 3 carrots
- 1 small Cauliflower
- 32 ozs Vegetable broth
- 4 ozs Pearl barley
- 7 ozs Smoked ham (boneless)
- ½ bunch smooth parsley
- 2 scallions
- 7 ozs Peas (frozen)
- Nutmeg
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse celery root and carrots, peel and cut into about 1/2 inch cubes.
Rinse cauliflower, trim and cut into small florets. Peel cauliflower stalk and cut into small cubes.
Boil vegetable broth in a pot, add barley, bring to a boil again, cover and cook over low heat for 10 minutes.
Cut ham into 1/2 inch cubes. Add to the barley with celery root and carrots and cook for another 5 minutes.
Meanwhile, parsley, rinse and shake dry. Pluck leaves, set some aside and cut the rest into thin strips.
Rinse scallions, trim and cut into very thin rings.
Add cauliflower and frozen peas to the barley, bring to a boil, cover and cook over low heat for 5 minutes.
Add scallion rings to stew and bring to a boil. Season with a little grated nutmeg, add parsley strips and then season with salt and pepper. Garnish with parsley leaves and serve.
