Refreshing Zucchini and Potatoes, summer vegan recipe
Wash the zucchini and cut it to a little more than byte size pieces because the zucchini will shrink in the process of cooking. Peel the potatoes and cut them the same size as zucchini.
Put the potatoes in a cooking pot and pour in the water and season with salt. The water should just cover the potatoes. Cook for about 20 minutes.
Take a large roasting pan, put it on high heat and pour in the olive oil. Add the zucchini and stir fry for about 5 minutes on high heat. Don’t lower the heat but toss the whole time. A minute before zucchini is done, add cooked potatoes, season with salt and pepper and add fresh herbs. Stir fry for another minute and serve.
Ingredients
1 pinch Ground Black Pepper
0.5 tsp Salt
1 tbsp Fresh Chives. Chopped
1 tbsp Fresh Basil Chopped
1 tbsp Fresh Parsley. Chopped
2 small Zucchini With Skin
4 tbsp Olive Oil
1 medium Potatoe
Nutrition values (1,4 to 1,6 PAL which corresponds to the moderate activity of an office job)
RDA=recomended daily allowance
WOMAN
Calories 17% RDA
Protein 11% RDA
Fats 39% RDA
Cholesterol 0% RDA
Carbs 9% RDA
Sugar 6% RDA
MAN
Calories 14% RDA
Protein 8% RDA
Fats 29% RDA
Cholesterol 0% RDA
Carbs 7% RDA
Sugar 5% RDA
Refreshing Zucchini and Potatoes, summer vegan recipe
Ingredients
- 2 small zucchini
- 1 medium potatoe
- 1/4 tsp ground black pepper
- 1/2 tsp salt
- 1 tbsp fresh chives, chopped
- 1 tbsp fresh basil, chopped
- 1 tbsp fresh parsley, chopped
- 4 tbsp olive oil
Sources:
RDA explanation: https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx#:~:text=Recommended%20Dietary%20Allowance%20(RDA)%3A,assumed%20to%20ensure%20nutritional%20adequacy.
