Braised Pumpkin with Cauliflower
Healthy, because
Even smarter
Nutritional values
Both pumpkin and cauliflower are easily digestible vegetables which do not strain the digestion too much and are therefore well tolerated by even sensitive stomachs. Cauliflower also contains long-lasting satiating fiber and immune-strengthening vitamin C.
The vegan dish does not use any animal products, but can of course also be prepared with yogurt made from cow's milk.
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 76.8 μg | (128 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 1,151 mg | (29 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- ½ Cauliflower
- 24 ozs Pumpkin
- 3 Tbsps butter
- 2 Tbsps Spice mix (for seasoning)
- salt
- freshly ground peppers
- 2 Tbsps Tomato paste
- 16 ozs Vegetable broth
- 1 handful cilantro
- 6 ozs Soy yogurt
Preparation steps
Peel and finely chop the onions and garlic. Rinse the cauliflower and divide into florets. Peel, core and dice the pumpkin.
Melt the butter in a Dutch oven and sweat the onions and garlic until soft. Sauté the vegetables briefly. Season with salt, pepper and the spice mixture and stir in the tomato paste.
Sauté briefly and then deglaze with the broth. Bring to a boil and simmer for about 15 minutes over low temperature, stirring occasionally.
In the meantime, rinse the cilantro, shake dry and cut into strips.
Transfer the vegetables to bowls, drizzle with the yogurt, and serve garnished with cilantro.
