Of which 7.4 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (sweet potato) · Fiber (sweet potato) · Plant protein (peas)
Allergens none
One-pot jardineira (Portuguese vegetable stew)
A simple stew of colorful vegetables you'll happily eat all week.
Ingredients
- 2 carrots (200 g / 7 oz) — diced
- 1 sweet potato (300 g / 10½ oz) — diced
- 1 cup peas (150 g / 5½ oz)
- 1 cup green beans (150 g / 5½ oz) — cut into pieces
- 1 zucchini (150 g / 5½ oz) — diced
- 1 onion (100 g / 3½ oz) — chopped
- 2 cloves garlic (6 g) — chopped
- 1 bay leaf (0.2 g)
- 3 tbsp olive oil (30 g / 1 oz)
- salt and pepper, to taste
- water, as needed
- chopped fresh parsley — to finish
Method
- Cut all the vegetables into cubes or pieces, the harder ones a little smaller than the tender ones.
- In a wide pot, sauté the onion and garlic in the olive oil until soft.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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