Seasonal Kitchen

African Pumpkin Peanut Stew

4.8
Average: 4.8 (5 votes)
(5 votes)
African Pumpkin Peanut Stew

African Pumpkin Peanut Stew - Colorful soul food for autumn and winter

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Health Score:
9,7 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
259
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie259 kcal(12 %)
Protein11 g(11 %)
Fat20 g(17 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.5 mg(38 %)
Vitamin K60.2 μg(100 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin7 mg(58 %)
Vitamin B₆0.2 mg(14 %)
Folate96 μg(32 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium641 mg(16 %)
Calcium94 mg(9 %)
Magnesium80 mg(27 %)
Iron1.4 mg(9 %)
Iodine8 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.9 g
Uric acid51 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
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
How healthy are the main ingredients?
Coconut milkTomato pasteArugulaoniongarlic clovesalt

Preparation steps

1.

Dice pumpkin flesh bite-size. Peel onion and garlic and dice both finely.

2.

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.

3.

Meanwhile, wash arugula, shake dry and chop coarsely. Coarsely chop the peanut kernels as well.

4.

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.