Vegan Mushroom Ragout with Broccoli
Vegan mushroom ragout with broccoli - Hearty dish with power ingredients. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Mushrooms are a top source of various vital substances, in particular, nerve-strengthening B vitamins as well as potassium.
This vegan mushroom ragout with broccoli is the ideal after-work dish as it takes hardly any time to prepare.
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 322.3 μg | (537 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.4 mg | (127 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 166.5 μg | (56 %) | ||
| Pantothenic acid | 7.4 mg | (123 %) | ||
| Biotin | 45.8 μg | (102 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 161 mg | (169 %) | ||
| Potassium | 1,620 mg | (41 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 71.3 μg | (36 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 0.2 mg |
Ingredients
Kitchen utensils
Preparation steps
Clean the mushrooms, wash and halve them if necessary. Clean, peel and cut carrots into small cubes. Peel garlic and chop finely. Wash marjoram, shake dry and remove leaves.
Heat the oil in a frying pan and sauté the garlic and diced carrots for 5 minutes over medium heat. Then add mushrooms and sauté for 7 minutes. Season with marjoram, salt, pepper and cumin. Add oat cream and mix in. Rinse lemon quarters, grate peel and squeeze juice. Season ragout with lemon peel and juice.
At the same time, bring plenty of salted water to the boil. Clean and wash the broccoli, divide it into florets and cook in the water for 5 minutes. Arrange the mushroom ragout with broccoli on plates and serve everything sprinkled with pepper.
