Autumn Stew with Pumpkin
Autumn stew with pumpkin - Colorful and warm
Healthy, because
Even smarter
Nutritional values
With its slightly sweet taste is Pumpkin is ideal for children's palates. It is packed with vitamins A and E, fiber and potassium. The beta-carotene in particular ensures healthy mucous membranes. Beef serves as a supplier of the vital vitamin B12 and thus contributes to cell division and growth. In addition, it scores with abundant iron, which is important for oxygen transport in the blood.
Autumn stew with pumpkin can also be easily modified vegetarian: Simply replace the meatballs with cubes of smoked tofu. If you like, you can also replace the chives with parsley or lovage.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 41.6 μg | (69 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 6.2 mg | (78 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 110 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 22 ozs Hokkaido pumpkin (or butternut squash)
- 9 ozs waxy potatoes
- 1 Zucchini
- 1 onion
- 2 Tbsps Canola oil
- 36 ozs Vegetable broth
- ¼ tsp dried oregano
- salt
- peppers
- 14 ozs Ground beef
- ¼ tsp ground paprika
- 1 egg
- 3 Tbsps whole grain breadcrumbs
- 1 bunch Chives
Preparation steps
Clean the pumpkin, wash, halve, remove the core and cut the flesh into cubes. Peel potatoes, clean and wash zucchini. Dice both. Peel and chop the onion.
Heat 1 tablespoon of oil in a saucepan. Sauté pumpkin, potatoes and onion in it for 5 minutes. Add broth and simmer on low heat for about 20 minutes. Then add zucchini to the soup and simmer for another 5 minutes. Season with oregano, salt and pepper.
Meanwhile, knead beef with paprika powder, egg, and breadcrumbs and form 12 small balls. Heat the remaining oil in a frying pan. Fry the meatballs on all sides for 8-10 minutes over medium heat.
Wash the chives, shake dry, and cut them into fine rolls. Season the stew to taste, divide it with the meatballs in bowls, and sprinkle with chives.
