Butternut Squash Stew with Meatballs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 37.3 μg | (62 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,344 mg | (34 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 12.7 g | |||
| Uric acid | 267 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the meatballs
- 500 grams Ground meat (such as beef or turkey)
- 1 onion
- 1 garlic clove
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- cayenne pepper
- 1 Tbsp chopped cilantro
- 1 egg
- breadcrumbs
- Pastry flour
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- For the stew
- 2 Tbsps olive oil
- 1 onion
- 2 garlic cloves
- 1 chili pepper
- 1 Tbsp thyme
- 1 small Butternut squash 1 kg (approximately 2 pounds)
- 1 Tbsp chopped mint
- salt
- freshly ground peppers
- 4 Tbsps Greek yogurt
Preparation steps
For the meatballs: Peel onion and garlic and chop finely. Add ground meat, cumin, coriander, cilantro and egg. Gently mix and add enough breadcrumbs to knead into a pliable dough. Season with salt and cayenne pepper. Form small meatballs, roll in flour and fry in hot oil until golden brown. Remove from pan and drain.
For the stew: Peel onion and garlic and chop finely. Rinse chile pepper and chop finely. Cut squash in half, peel, remove seeds and chop. Sauté onion and garlic in hot oil. Add chile pepper and stir in squash. Let cook about 15 minutes, stirring occasionally, adding water if necessary. Add thyme and season with salt and pepper. Stir in the meatballs and simmer about 2 minutes. Top with mint and a dollop of yogurt. Serve with pita bread if desired.
