African Pumpkin Peanut Stew
African Pumpkin Peanut Stew - Colorful soul food for autumn and winter
Healthy, because
Even smarter
Nutritional values
Oleic acid from peanut oil promotes elastic vessels and low blood lipid levels. Pumpkin owes its bright color to beta-carotene, a plant pigment that acts as an antioxidant to protect the body's cells from free radicals.
Outside of pumpkin season, the spicy stew also works with sweet potatoes or carrots, or a mix of both vegetables.
(Percentage of daily recommendation)
| Calorie | 259 cal. | (12 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 60.2 μg | (100 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 94 mg | (9 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 28 ozs pumpkin flesh (e.g. nutmeg pumpkin)
- 1 onion
- 1 garlic clove
- 2 Tbsps Peanut oil
- ½ oz Tomato paste (1 TBSP.)
- 4 Tbsps natural peanut butter
- 22 ozs Vegetable broth
- 14 ozs Coconut milk
- 1 ½ ozs Arugula (1 bunch)
- 2 ½ ozs Shelled peanut (4 TBSP.)
- 2 Tbsps lemon juice
- salt
- Chili powder
Preparation steps
Dice pumpkin flesh bite-size. Peel onion and garlic and dice both finely.
Heat oil in a saucepan. Sauté onions and garlic in it over medium heat for 4 minutes. Add tomato paste and peanut butter and sauté for 2 minutes. Then add broth and coconut milk, add pumpkin cubes and simmer pumpkin mixture over low heat for 20 minutes, stirring occasionally.
Meanwhile, wash arugula, shake dry and chop coarsely. Coarsely chop the peanut kernels as well.
After cooking time, remove 2-3 ladles from the contents of the pot and puree finely with a hand blender. Return the puree to the pot and season with lemon juice, salt and chili. Divide the African pumpkin stew among bowls and sprinkle with arugula and peanuts.
