Chestnuts, Pumpkin and Lentils in Pumpkin Shell
(2 votes)
(2 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
444
calories
Calories
Healthy, because
Even smarter
Nutritional values
Pumpkin is a great source of beta-carotene, which converts into vitamin A in our bodies, helping strengthen our vision. Lentils are low in calories, but are rich in iron and folate and an excellent source of protein, making this a great dish for anyone trying to lose weight.
You can also add meat like ground beef or turkey to this if you want a little more protein.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 444 cal. | (21 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.7 g | (59 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 58.6 μg | (98 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 213 μg | (71 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,795 mg | (45 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 large Pumpkin
- 4 Tbsps olive oil
- 2 Red onions (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 cup Brown Lentils (soaked for 30 minutes)
- 1 Tbsp freshly chopped thyme
- 7 ozs Chestnuts (ready cooked and peeled)
- 3 cups Beef stock (or vegetable stock or water)
Preparation
Kitchen utensils
1 Skillet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Lid
Preparation steps
1.
Cut the top off the pumpkin and scrape out the seeds. Cut the flesh from the lid and set aside. Hollow out the pumpkin, leaving a wall about 2 cm / 1/2 ' deep, and chop the cut away flesh.
2.
Rub the inside of the pumpkin with a little oil and set aside.
3.
Heat the remaining oil in a large pan and cook the onions until soft. Stir in the garlic and cook for 2 minutes.
4.
Rinse the soaked lentils and drain. Add to the pan with the thyme and chopped pumpkin flesh and stir for 1 minute.
5.
Add the chestnuts, season with salt and pepper and pour in the stock. Bring to a boil then turn the heat down and simmer for 30 - 40 minutes or until the lentils are tender.
6.
Pour the stew into the hollowed out pumpkin and serve immediately.
