Pumpkin Stew
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
221
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 221 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 32.3 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Pumpkin
- 30 grams ginger
- 2 Tbsps Peanut oil
- 500 milliliters Vegetable broth
- 200 grams wide, green Beans
- 200 grams Corn kernel (canned)
- salt
- freshly ground peppers
- 1 pinch ground cilantro
- 1 pinch ground Cumin
- 2 Tbsps lemon juice
- 4 Tbsps Coconut flakes
Preparation steps
1.
Cut pumpkin pulp into 4 cm (approximately 1.5 inch0 cubes. Peel ginger and grate finely. Heat oil in a wok and saute ginger. Add pumpkin and saute for 2-3 minutes, stirring. Add broth and simmer for 15-20 minutes, covered.
2.
Rinse beans, pull out strings and cut into 2 cm (approximately 3/4 inch) long pieces. Add to pumpkin after 10 minutes of cooking. Drain corn drain and add during last 5 minutes of cooking.
3.
Season vegetables with salt, pepper, coriander, cumin and lemon juice. Sprinkle with coconut flakes and serve.
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