Canned Pumpkin
Healthy, because
Even smarter
Nutritional values
The pumpkin is a beauty food, because it contains vitamin A and silicic acid, which give us healthy skin and strong nails. It also contains B vitamins, potassium, copper and manganese with many different functions in the body. For example, potassium regulates the water balance.
You can store the preserved pumpkin in the refrigerator for 3-4 weeks. The vegetables taste particularly delicious with hearty dishes. Try the canned pumpkin with crispy potato rösti
, by the way, just about any kind of pumpkin is suitable for canning. The fastest way is with Hokkaido, because you don't have to peel it. If you use a Halloween pumpkin you should remove the skin, because it is very hard.
(Percentage of daily recommendation)
| Calorie | 846 cal. | (40 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 198 g | (132 %) | ||
| Sugar added | 175 g | (700 %) | ||
| Roughage | 10.9 g | (36 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 181 μg | (60 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 0 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,589 mg | (40 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 195 g |
Preparation steps
Dice pumpkin and add to a pot with enough water so the pumpkin is just covered. Add wine vinegar, sugar, salt, cinnamon, cloves and ginger, which has been cut into very thin strips.
Cook slowly, bringing to a boil, for about 6-8 minutes. Move into jars and seal jars completely. Place in the refrigerator for up to 3 to 4 weeks. This canned pumpkin is particularly delicious served with a hearty roast.
■Tip: To preserve for longer, you will need to process the jars according to manufacturer's instructions, or visit http://nchfp.uga.edu/.
