Pumpkin Curry with Beans
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
146
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 146 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 43.9 μg | (73 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 114 μg | (38 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 843 mg | (21 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 114 mg | |||
| Cholesterol | 20 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Pumpkin (such as Muscat)
- 200 grams green Beans
- 1 onion
- 1 garlic clove
- 2 centimeters fresh ginger
- 2 Tbsps Ghee (or clarified butter)
- 2 tsps Tandoori masala seasoning
- 100 grams pureed Tomatoes
- 150 milliliters Vegetable broth
- 1 Tbsp lemon juice
- salt
- freshly ground peppers
- 2 Tbsps freshly chopped parsley
Preparation steps
1.
Cut pumpkin into cubes. Rinse, trim and cut beans in half or thirds, depending on length. Peel and chop onion, garlic, and ginger. In a pan, sauté onion, garlic and ginger in hot ghee until translucent. Stir in Tandoori Masala spice, tomato puree, and broth. Add cubed pumpkin, sprinkle with lemon juice, and season with salt and pepper. Simmer, partially covered, about 15 minutes. Add beans during the last 5 minutes of cooking time. Just before serving, sprinkle with parsley and season to taste.
2.
Serve with rice, if desired.
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