Pumpkin and Tomato Bowl
Pumpkin and Tomato Bowl - this tasty protein supplier is prepared in only 15 minutes. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The Pumpkin Tomato Pan provides the perfect combination for an after-workout meal. Chickpeas are a great source of lots of protein, while the abundant vitamin A in pumpkin has a balancing effect on metabolism when protein intake is high.
How about bulgur or wholemeal bread as a side dish? In summer, instead of pumpkin, you could also use zucchini.
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 47.3 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.2 mg | (35 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 1,009 mg | (25 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 small Hokkaido pumpkin (20-22 ounces)
- 1 Red onion
- 1 garlic clove
- 9 ozs Cherry tomatoes
- 9 ozs chickpeas (can; drained weight)
- 2 Tbsps olive oil
- 3 ½ ozs Soy creamer
- salt
- peppers
- ½ tsp Cumin
- 1 pinch Red pepper flakes
- 1 handful parsley
Preparation steps
Clean the pumpkin, wash, halve, remove the core and cut the pumpkin flesh into slices. Peel, halve and slice the onion. Peel and chop garlic. Wash tomatoes and cut in half lengthwise. Rinse chickpeas and drain.
Heat oil in a frying pan and sauté onion, garlic and pumpkin for 5 minutes over medium heat.
Then add chickpeas and tomatoes and steam for another 5 minutes. Add soy cream, bring to the boil briefly and season with salt, pepper, cumin and chili flakes. Wash parsley, shake dry and chop. Serve chickpea-tomato pan sprinkled with parsley.
