Sweet and Sour Pumpkin Compote
Healthy, because
Even smarter
Nutritional values
The sweet and sour pumpkin compote has no fat and hardly any calories. The compote goes well with rice pudding, potato pancakes, boiled brisket, cold roasts, roasted poultry, or meatballs. Either way, the spicy-sweet vegetables offers a lot of beta-carotene with its antioxidant effect.
To make sure that the jars are really clean, follow these steps: Boil the glasses with the lid for about 10 minutes in a large pot of hot water. Then take the glasses out of the water and place them upside down on clean kitchen towels to cool down. Unopened, the pumpkin compote can be kept for several months. When opened, store the compote tightly closed in the refrigerator. The preserved vegetables stay fresh for about 1 week.
(Percentage of daily recommendation)
| Calorie | 131 cal. | (6 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 0 g | (0 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 18 g | (72 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin K | 2.5 μg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 15 μg | (5 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 0.1 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 492 mg | (12 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 0 g | |||
| Uric acid | 14 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 1 pc Pumpkin (about 42 oz)
- 1 pc fresh ginger
- 1 lemon
- 4 ozs sugar
- 2 cloves
- 5 Tbsps White vinegar
- ½ Cinnamon stick
Kitchen utensils
Preparation steps
Cut pumpkin into quarters and remove the seeds with a teaspoon.
Peel the pumpkin and cut into 3/4-inch cubes.
Peel ginger root and finely chop.
Rinse lemon in hot water, wipe dry and finely grate the zest. Squeeze juice from lemon.
Combine 1 cup water, 1/2 cup sugar, lemon zest and juice, cloves, ginger, and 4 tablespoons vinegar in a pot with the half cinnamon stick. Bring to a boil.
Take mixture off the heat and let cool. Add pumpkin pieces, cover and let sit at room temperature for 8-12 hours (preferably overnight).
Lift the pumpkin pieces with a slotted spoon from the liquid. Bring liquid to a boil and rturn pumpkin pieces to pot. Cook until pumpkin is very soft, 20-25 minutes.
Remove cinnamon stick and cloves. Season pumpkin compote with remaining sugar and vinegar and let cool before serving or storing.
