Vegetarian, hearty, warming from the inside - this pure soul food in winter is healthy, delicious and filling, quick to make and suitable for RESET.
Done in: 40 minutes
Vegetable stew
Just the thing after a winter's evening: our vegetable stew is healthy, quick to make and pure soul food.
4
portions15
minutes25
minutesIngredients
500 g Broccoli
400 g Fully ripe tomatoes or 1 jar (400 g) of peeled tomatoes.auml;lte tomatoes
200 g Wirsing
200 g Celery
200 g Parsnip
2 Onions
2 Garlic cloves
1 chili pepper or some chili flakes
2 EL PHENOLIO olivesöl
2 EL Tomato pulp
1.5 L Gemüsebrühe
4 branches thyme
4 Branches Sage
2 Laurel leaves
1/2 Lemon, juice
Salt
Pepper
Olivesöl for drizzling
Preparation
- Wash and clean the vegetables. Cut off the broccoli florets, halve according to size, peel the stalk and cut into small pieces. Remove the stem from the tomatoes and dice the tomatoes. Roughly chop the savoy cabbage and cut out the stalk. Finely chop the celery and parsnip. Peel and finely dice the onions and garlic. Deseed the chilli pepper and cut into rings.
- Heat the olive oil in a large pan. Sauté the onions and garlic until translucent. Add the chopped vegetables except for the tomatoes and sauté for a few minutes, turning occasionally.
- Add the tomato purée to the vegetables and sauté briefly. Deglaze with enough vegetable stock to cover the vegetables well. Add the thyme, sage, bay leaves, chili and tomatoes (fresh or from a jar), bring to the boil once and simmer gently for 20-25 minutes until the vegetables are cooked.
- Season the stew with lemon juice, salt and pepper and drizzle with olive oil before serving.
Notes
- Tip: Prepare the vegetable stock yourself. Stir-fry vegetable segments such as carrot, leek, celery, onion and garlic with a little olive oil, bay leaves, peppercorns, salt and pepper.Add bay leaves, peppercorns, salt and herbs to taste, pour in water and leave to simmer for 30-60 minutes, then strain.
Artgerechte Food Facts
Combination broccoli & tomato: Broccoli develops health-promoting substances when it is cut, and this process can convert glycorafanin into sulforaphane (mustard oil). Ideally, broccoli should be cut and left to rest for around 40 minutes before being cooked or steamed. The combination of broccoli and tomato is hormone-regulating. Pro-inflammatory (inflammatory) hormones are thus inhibited.
.strong>Celery as root vegetables store their carbohydrate content directly in active cell structures, which remain intact during cooking and are only slowly released during digestion, which in turn has a positive effect on the balance in our intestinal flora. It also contains a lot of fiber, which serves as food for our beneficial intestinal inhabitants.
Parsnip: Carrots, parsnips and parsley root belong to the root vegetables, which are rich in vitamins and minerals due to their structure.
Tomatoes: The riper the tomato, the healthier it is. Fully ripe tomatoes that have been harvested when ripe are best, not tomatoes that have been harvested unripe and have only ripened. In winter, it can therefore make sense to use ripe tomatoes in jars. Tomatoes belong to the nightshade family. They contain substances that can cause slight irritation of the immune system, depending on the degree of ripeness. The more ripe, the less irritation. This is why eggplants, tomatoes and peppers are among the most species-appropriate foods in terms of quantity.
Garlic is also known as a natural antibiotic. In addition, it has numerous positive effects on our health, which is why it can be used a lot.
Chilis contain capsaicin, which has very positive properties on blood sugar levels, blood clotting and the defense against free radicals.
Olivesöl are a natural source of fat and therefore an important source and store of energy. In addition, high-quality olive oil has a very high content of polyphenols, which have a health-promoting, anti-inflammatory and protective effect.
Thyme is particularly beneficial to health thanks to its essential oils: they have antibacterial, antibiotic, anti-inflammatory, expectorant and antispasmodic properties.
Sage has antiviral, antibacterial, antimicrobial, anti-inflammatory and memory-enhancing properties. It also alleviates digestive complaints.
Laurel has a positive influence on blood sugar and cholesterol levels. Adding bay leaves to hearty dishes is a very good idea. Bay leaf has antioxidant, antibacterial and antiviral properties.
Lemons have a high vitamin content, especially vitamin C, trace elements and secondary plant substances. They also activate liver enzymes that can help us detoxify.
Lab-tested
Non-GMO
No artificial additives
UV-protected glass
Gluten-free
Lactose-free
Vegan
Product listed on the Cologne List®
100% vegetarian fermentation