Winter melon stew with tomatoes and shiitake mushrooms
vegan
Ingredients (for servings, )
| For the winter melon stew | |
|---|---|
| 18 oz | Wax gourds (winter melons), raw (organic?) |
| 4 ⅓ oz | Shiitake mushrooms, raw (Pasania mushrooms, organic?) |
| 2 ⅔ oz | Cultivated mushrooms, raw (organic?) |
| 3 | Tomatoes, raw (organic?) (13 oz) |
| 1 | Onions, raw (organic?) (3.9 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| 1 cm | Ginger, raw (organic?) (0.38 oz) |
| 18 sprigs | Coriander leaves, raw (1.4 oz) |
| 3 | Spring onions, stems and leaves only (raw, organic?) (1.3 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
| 1 tsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.09 oz) |
Equipment
- stove
- coffee grinder, electric
- saucepan
Type of preparation
- cook
- chop or grind
- remove the skin
- peel
Preparation
Preparing vegetables
Peel, core and dice the winter melon. Clean and quarter the shiitake mushrooms. Clean and halve or quarter the button mushrooms. Wash the tomatoes and remove the stalks. Then cut the tomatoes into slices and halve them. Peel the onion and cut it into sixths. Peel and halve the garlic. Peel the ginger and cut into slices (4 slices for 2 people). Wash the coriander (set aside a few leaves for decoration). Wash the spring onions and cut into rings.We used mini mushrooms, but regular ones will do too.
preparation
Put everything except the coriander, spring onions and linseed into the pot without water and cook with the lid on for 15 minutes. Add a little water if necessary (approx. 50 ml for 2 portions). Add the coriander and spring onions and simmer for a further 5 minutes. Season with salt (alternatively soy sauce) and pepper. Mix in the ground linseed and serve.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 144 kcal | 7.2% |
| Fat/Lipids | 2.2 g | 3.1% |
| Saturated Fats | 0.22 g | 1.1% |
| Carbohydrates (inc.dietary fiber) | 30 g | 11.1% |
| Sugars | 10 g | 11.5% |
| Fiber | 14 g | 56.4% |
| Protein/Albumin | 6.9 g | 13.9% |
| Cooking Salt (Na:398.4 mg) | 1'012 mg | 42.2% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 106 µg | 142.0% |
| Vit | Vitamin C (ascorbic acid) | 73 mg | 91.0% |
| Elem | Potassium, K | 1'020 mg | 51.0% |
| Sodium, Na | 398 mg | 50.0% | |
| Vit | Biotin (ex vitamin B7, H) | 25 µg | 50.0% |
| Min | Copper, Cu | 0.49 mg | 49.0% |
| Vit | Riboflavin (vitamin B2) | 0.66 mg | 47.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.62 mg | 44.0% |
| Min | Manganese, Mn | 0.87 mg | 43.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 85 µg | 42.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.30 g | 15.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.55 g | 5.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Threonine (Thr, T) | 0.20 g | 22.0% |
| Tryptophan (Trp, W) | 0.05 g | 20.0% |
| Valine (Val, V) | 0.25 g | 15.0% |
| Isoleucine (Ile, I) | 0.16 g | 13.0% |
| Lysine (Lys, K) | 0.24 g | 13.0% |
| Phenylalanine (Phe, F) | 0.18 g | 12.0% |
| Leucine (Leu, L) | 0.25 g | 10.0% |
| Methionine (Met, M) | 0.06 g | 6.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 106 µg | 142.0% |
| Vitamin C (ascorbic acid) | 73 mg | 91.0% |
| Biotin (ex vitamin B7, H) | 25 µg | 50.0% |
| Riboflavin (vitamin B2) | 0.66 mg | 47.0% |
| Vitamin B6 (pyridoxine) | 0.62 mg | 44.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 85 µg | 42.0% |
| Niacin (née vitamin B3) | 6.3 mg | 39.0% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 37.0% |
| Thiamine (vitamin B1) | 0.28 mg | 26.0% |
| Vitamin A, as RAE | 181 µg | 23.0% |
| Vitamin E, as a-TEs | 1.6 mg | 13.0% |
| Vitamin D | 0.32 µg | 6.0% |
| Vitamin B12 (Cobalamin) | 0.02 µg | 1.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'020 mg | 51.0% |
| Sodium, Na | 398 mg | 50.0% |
| Phosphorus, P | 239 mg | 34.0% |
| Magnesium, Mg | 84 mg | 22.0% |
| Calcium, Ca | 118 mg | 15.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.49 mg | 49.0% |
| Manganese, Mn | 0.87 mg | 43.0% |
| Zinc, Zn | 3.1 mg | 31.0% |
| Iron, Fe | 2.7 mg | 20.0% |
| Selenium, Se | 8.8 µg | 16.0% |
| Iod, I (Jod, J) | 16 µg | 11.0% |
| Fluorine, F | 6.5 µg | < 0.1% |
The winter melon stew with tomatoes and shiitake mushrooms is healthy and relatively easy and quick to prepare.
Nutrient profile: According to GDA guidelines, one portion covers more than the average daily requirement of vitamin K. Biotin, copper, riboflavin (vitamin B2) and vitamin C are covered by around 50%. The ratio of omega-6 to omega-3 fatty acids is 2:1, well within the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.
Winter melon: The winter melon, also known as wax gourd, is a vegetable that is mainly used in Asia and has white, crisp, juicy flesh. It can be prepared raw, boiled, steamed or fried, although the seeds should be eaten as they contain many valuable nutrients. The taste is slightly sweet and the texture is soft.
Shiitake mushrooms: The shiitake mushroom has the umami taste quality. It is the second most cultivated edible mushroom in the world. It can be eaten not only fried, baked or steamed, but also raw. The shiitake also has a positive effect on the metabolism and is used in folk medicine for inflammation, tumors and stomach ailments, among other things.
Coriander: Coriander leaves, sometimes also known as Chinese parsley, have a refreshing, lime-like taste for some people. Others, however, have a strong aversion to its taste and smell. Studies have shown that such aversion can be traced back to genetic differences. Coriander leaves spoil quickly and should therefore be used as fresh as possible.
Flaxseed: Flaxseed is the seed of the flax plant (common flax, Linum usitatissimum). Flaxseed has a slightly nutty taste and a fat content of around 40%. With around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid, this has the highest concentration of omega-3 fatty acids of all known vegetable oils. Those who eat a lot of industrial food should increase the amount of flaxseed in their diet and correct any nutritional errors in this regard.
