Al dente vegetable stew with courgette, red pepper, carrot, onion and garlic
A dish made of fresh vegetables, the succulent courgette, vibrant red pepper, crunchy carrots, fragrant onions and pungent garlic. Each ingredient is cooked just right, so you get a delicious and perfect medley of colour and flavours – al dente
Ingredients (i)
2 tablespoons olive oil
1 onion - peel and finely chop
6 cloves garlic - peel and finely grate
400 g canned whole plum tomatoes - roughly chop them with a fruit knife while still in the can
1 carrot - peel and cut into small cubes
1 courgette - cut into small cubes - rinse before use
1 red bell pepper - deseed and cut into small cubes - rinse before use
200 ml water
salt - to your taste
black pepper - freshly ground from a pepper mill, to your taste
Instructions
- Prepare all ingredients according to the list above and read through the recipe before starting
- Heat a sauté pan and add (i)2 tablespoons olive oil
- Add (i) and fry and stir on medium heat until softened1 onion, 6 cloves garlic
- Add (i) and let it simmer for 10 minutes (timer)400 g canned whole plum tomatoes
- Season with (i)salt, black pepper
- Add (i) and let it simmer for 15 minutes (timer)1 carrot, 1 courgette, 1 red bell pepper, 200 ml water
- Adjust the seasoning with (i)
- Serve
Nutrition Facts
Al dente vegetable stew with courgette, red pepper, carrot, onion and garlic
Serving Size
1 serving
Amount per Serving
Calories
120
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Potassium
486
mg
14
%
Carbohydrates
13
g
4
%
Fiber
3
g
13
%
Sugar
7
g
8
%
Protein
2
g
4
%
Sodium
163
mg
7
%
Vitamin A
3695
IU
74
%
Vitamin B1
0.1
mg
7
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
1
mg
5
%
Vitamin B5
0.4
mg
4
%
Vitamin B6
0.4
mg
20
%
Vitamin C
60
mg
73
%
Vitamin E
2
mg
13
%
Vitamin K
13
µg
12
%
Calcium
62
mg
6
%
Copper
0.1
mg
5
%
Folate
42
µg
11
%
Iron
2
mg
11
%
Manganese
0.3
mg
15
%
Magnesium
30
mg
8
%
Phosphorus
66
mg
7
%
Selenium
1
µg
1
%
Zinc
1
mg
7
%
Choline
17
mg
Net Carbohydrates
10
g
* Percent Daily Values are based on a 2000 calorie diet.
The information shown is an estimation only and not a substitute for professional advice.