Mixed Vegetable Sauté
Healthy, because
Even smarter
Nutritional values
The mushrooms promise total balance, because they contain B vitamins, which ensure a good night's sleep, strong nerves and a good memory. The potatoes provide the body with complex carbohydrates for a long lasting satiety.
Depending on your preference, the Parmesan can be replaced by another cheese such as Feta or Pecorino. Chopped walnuts give a crunchy finish to the vegetable pot with potatoes and mushrooms.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 69.9 μg | (117 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 193 mg | (203 %) | ||
| Potassium | 1,569 mg | (39 %) | ||
| Calcium | 325 mg | (33 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 350 grams potatoes
- salt
- 1 onion
- 1 red Bell pepper
- 1 small Zucchini
- 1 Tomato
- 150 grams button Mushroom
- 2 Tbsps vegetable oil
- 1 Tbsp butter
- salt
- ½ tsp paprika (hot)
- 40 grams Parmesan (freshly grated)
- 1 sprig rosemary
- ½ bunch parsley
- 1 sprig fresh thyme
Preparation steps
Rinse potatoes and cook in salted boiling water, about 25 minutes. Drain and let cool.
Peel the onion and chop finely.
Rinse and halve peppers, remove seeds and ribs, and dice.
Rinse and thinly slice zucchini.
Blanch, peel and remove seeds from tomato, then finely chop.
Wipe mushrooms clean with a paper towel and cut into slices.
Peel and dice cooked potatoes.
In a pan, fry zucchini, onion, peppers and mushrooms in oil and butter. Add potatoes and chopped tomato. Season with salt and pepper. Cover and cook over medium heat about 5 minutes.
Rinse rosemary, parsley and thyme. Strip leaves from stems, chop, and mix into vegetables. Serve sprinkled with cheese.
