Your Recipe

Easy Vegan Pea and Potato Stew

Zutat  Menge  Kalorien 
Karotten, roh 61g 25kcal
Zwiebeln 110g 44kcal
Kartoffeln, roh, Fruchtfleisch und Schale 736g 567kcal
Erbsen roh grün 500g 405kcal
Knoblauch 12g 18kcal
Olivenöl 26.6g 235kcal
frische Petersilie 27.5g 10kcal
Cayenne Pfeffer 0.9g 3kcal
Tomatenpüree, ohne Salzzusatz 200g 76kcal
Tomatenpaste, ohne Salzzusatz 4.69g 4kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 medium red onion, diced
1 medium carrot, diced
4 garlic cloves, finely chopped
1/2 tsp cayenne pepper
1 tsp tomato paste
200 ml (6.7 fl oz) passata
2 large potatoes, cubed
500 g (17.6 oz) garden peas (frozen, fresh, or canned)
250 ml (1 cup) water
1/2 bunch fresh parsley, chopped
Salt and pepper to taste
Instructions
Heat the olive oil in a large pot or Dutch oven and fry the onion and carrot for 5-6 minutes until they soften a bit and the onion becomes translucent.
Stir in the garlic and cayenne pepper, then add the tomato paste and cook for another minute. Stir in the passata, then add the potatoes and peas. Stir to combine, add the water, and bring to a boil.
Lower the heat and simmer for 20 minutes until the potatoes are fork-tender. Stir in the parsley and season to taste. Serve with a salad or with some crusty bread.

Nährwertangaben 
Portionsgröße  420 g | ml
Menge pro Portion  347
1450
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 7.6g 10%
Gesättigte Fettsäuren  1.1g 6%
Natrium 48mg 2%
Gesamte Kohlenhydrate  61g 22%
Ballaststoffe  13g 47%
Zucker  13g
Protein  12g 25%
Vitamin D 0mcg 0%
Kalzium 89mg 7%
Eisen  4.9mg 27%
Kalium 1462mg 31%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 222.355 mcg 25%
Thiamin [B1] 0.53 mg 44%
Riboflavin [B2] 0.294 mg 23%
Niacin [B3] 5.646 mg 35%
Pantothensäure [B5] 1.015 mg 20%
Vitamin B6 0.928 mg 55%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 133.392 mcg 0%
Vitamin C 104.991 mg 117%
Vitamin D 0 mcg 0%
Vitamin E 2.401 mg 16%
Vitamin K 155.622 mcg 130%
Betain 0.818 mg 0%
Cholin 71.747 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  60.6 g 22%
Sugars 13.1 g 26%
Ballaststoffe  13.2 g 47%
Carbohydrate 55.9 g 0%
Netto-Kohlenhydrate 47.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.484 g 0%
Arginin 0.808 g 0%
Asparaginsäure 1.703 g 0%
Cystein 0.106 g 0%
Glutaminsäure 2.094 g 0%
Glycin 0.38 g 0%
Histidin 0.229 g 0%
Isoleucin 0.412 g 0%
Leucin 0.654 g 0%
Lysin 0.665 g 0%
Methionin 0.175 g 0%
Phenylalanin 0.449 g 0%
Prolin 0.38 g 0%
Serin 0.412 g 0%
Threonin 0.445 g 0%
Tryptophan 0.102 g 0%
Tyrosin 0.261 g 0%
Valin 0.538 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 89.43 mg 7%
Kupfer 0.61 mg 68%
Fluorid 0.79 mcg 0%
Eisen  4.89 mg 27%
Magnesium 104.67 mg 25%
Mangan 1.01 mg 44%
Phosphor 283.4 mg 23%
Kalium 1462.05 mg 31%
Selen 4 mcg 7%
Natrium 48.16 mg 2%
Zink 2.49 mg 23%
andere
Nährstoff Menge  DV
Wasser 334.982 g 0%
Asche 4.257 g 0%