Your Recipe

Vegetable Tagine

Zutat  Menge  Kalorien 
Karotten, roh 50g 21kcal
Zwiebeln 150g 60kcal
Paprika, roh, gelb, süß 50g 13kcal
Paprika, roh, gelb, süß 50g 14kcal
Paprika, roh, grün, süß 50g 10kcal
Kartoffeln, roh, Fruchtfleisch und Schale 150g 116kcal
Tomaten 400g 72kcal
Zucchini 150g 32kcal
Kurkuma gemahlen 3g 9kcal
Knoblauch 6g 9kcal
Olivenöl 30g 265kcal
Koriander Blätter roh 10g 2kcal
Kreuzkümmel, gemahlen 3g 11kcal
Koriander gemahlen 3g 9kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• Assorted vegetables (e.g., carrots, potatoes, zucchini, bell peppers, chickpeas)
• 1 can (400g) diced tomatoes
• Salt and pepper to taste
• Fresh cilantro for garnish
Instructions:
1. Heat olive oil in a tagine or large pot over medium heat. Add onions and garlic, sauté until onions are translucent.
2. Stir in ground cumin, coriander, and turmeric, cook for 1 minute until fragrant.
3. Add assorted vegetables and diced tomatoes. Stir to combine.
4. Cover and simmer for 20-30 minutes, stirring occasionally, until vegetables are tender.
5. Season with salt and pepper to taste. Garnish with fresh cilantro.
6. Serve hot with couscous or crusty bread.

Nährwertangaben 
Portionsgröße  184 g | ml
Menge pro Portion  107
448
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.6g 7%
Gesättigte Fettsäuren  0.8g 4%
Natrium 15mg 1%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  3.1g 11%
Zucker  4g
Protein  2.7g 5%
Vitamin D 0mcg 0%
Kalzium 38mg 3%
Eisen  1.5mg 8%
Kalium 531mg 11%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 125.187 mcg 14%
Thiamin [B1] 0.092 mg 8%
Riboflavin [B2] 0.06 mg 5%
Niacin [B3] 1.21 mg 8%
Pantothensäure [B5] 0.345 mg 7%
Vitamin B6 0.279 mg 16%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 33.13 mcg 0%
Vitamin C 58.492 mg 65%
Vitamin D 0 mcg 0%
Vitamin E 1.386 mg 9%
Vitamin K 16.279 mcg 14%
Betain 0.179 mg 0%
Cholin 11.505 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.5 g 5%
Sugars 4 g 8%
Ballaststoffe  3.1 g 11%
Carbohydrate 13 g 0%
Netto-Kohlenhydrate 9.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.095 g 0%
Arginin 0.12 g 0%
Asparaginsäure 0.399 g 0%
Cystein 0.033 g 0%
Glutaminsäure 0.601 g 0%
Glycin 0.075 g 0%
Histidin 0.045 g 0%
Isoleucin 0.074 g 0%
Leucin 0.112 g 0%
Lysin 0.114 g 0%
Methionin 0.029 g 0%
Phenylalanin 0.091 g 0%
Prolin 0.064 g 0%
Serin 0.089 g 0%
Threonin 0.085 g 0%
Tryptophan 0.024 g 0%
Tyrosin 0.053 g 0%
Valin 0.095 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 37.77 mg 3%
Kupfer 0.15 mg 16%
Fluorid 2.24 mcg 0%
Eisen  1.52 mg 8%
Magnesium 32.87 mg 8%
Mangan 0.39 mg 17%
Phosphor 77.87 mg 6%
Kalium 530.57 mg 11%
Selen 0.69 mcg 1%
Natrium 15.27 mg 1%
Zink 0.59 mg 5%
andere
Nährstoff Menge  DV
Wasser 161.078 g 0%
Asche 1.631 g 0%