Recipes · German · Side Dishes
Leipziger Allerlei (Mixed Vegetables)
One serving has 227 kcal and 8 g protein, and at least a fifth of a woman's daily need of vitamin A (98%), vitamin K (67%), vitamin C (62%), thiamin (34%), folate (30%) and copper (29%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (298 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Peas, green, frozen
- 60 g Carrots, raw
- 60 g Asparagus, raw
- 60 g Cauliflower, raw
- 12 g Butter, unsalted
- 5 g Flour, all-purpose
- 40 g Milk, whole
- 0.6 g Salt
- 0.1 g Nutmeg
Method
- Trim the asparagus and cut into short lengths; cut the carrot and cauliflower into small, even pieces.
- Boil the carrot, cauliflower and asparagus in salted water for 6-8 minutes until just tender; add the peas for the last 2 minutes, then drain, reserving a little of the water.
- Melt the butter in a pan, stir in the flour, and cook for 1 minute.
- Gradually whisk in the milk and a splash of the reserved vegetable water, and simmer for 2-3 minutes until it forms a light, creamy sauce; season with the salt and nutmeg.
- Fold the vegetables through the sauce and serve warm.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 227 kcal | 11% |
| Carbohydrates | 25 g | |
| Water | 250 mL | |
| Fiber | 7 g | 24% |
| Protein | 8.1 g | 17% |
| Tryptophan | 0.08 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.34 g | |
| Leucine | 0.55 g | |
| Lysine | 0.56 g | |
| Methionine | 0.13 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.24 g | |
| Valine | 0.43 g | |
| Histidine | 0.2 g | |
| Fat | 11.7 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 0.68 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.47 g | |
| Saturated | 7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 29.8 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.26 mg | 29% |
| Iron | 2.9 mg | 16% |
| Magnesium | 45.7 mg | 15% |
| Manganese | 0.51 mg | 28% |
| Phosphorus | 170 mg | 24% |
| Potassium | 646 mg | 14% |
| Selenium | 6.2 µg | 11% |
| Sodium | 377 mg | |
| Zinc | 1.3 mg | 17% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 2.9 mg | 20% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 120 µg | 30% |
| Cobalamin (vitamin B12) | 0.2 µg | 8% |
| Choline | 65.6 mg | 15% |
| Vitamin A | 686 µg | 98% |
| Vitamin C | 46.6 mg | 62% |
| Vitamin D (D2 + D3) | 20.4 IU | 3% |
| Vitamin E | 1.4 mg | 10% |
| Vitamin K | 59.9 µg | 67% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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