Lamb and Pumpkin Stew
Nutritional values
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 216 μg | (72 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 217 mg | (228 %) | ||
| Potassium | 1,433 mg | (36 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 5 mg | (63 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 366 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 12 g |
Ingredients
Preparation steps
Peel the pumpkin, remove seeds and cut into 1.5 cm (approximately 1/2 inch) cubes. Rinse the bell peppers, cut in half, remove seeds and also cut into 1.5 cm (approximately 1/2 inch) cubes. Peel the shallots and cut into eighths. Puree the tomato in a blender and pour through a fine sieve. In a saucepan, heat 2 tablespoons of oil and sauté the diced vegetables and olives for 2-3 minutes. Deglaze with the broth and the pureed tomatoes, season with salt and pepper and simmer for 25-30 minutes over medium heat.
Preheat the oven to 220°C (approximately 425°F). Meanwhile, rinse the lamb, pat dry and season with salt and pepper. In a frying pan, heat the remaining oil and sear the lamb on all sides briefly. Then bake in a preheated oven for 6-8 minutes. Remove the lamb, let rest briefly, then cut into 2 cm (approximately 3/4 inch) pieces and add to the pumpkin stew. Serve in preheated bowls and serve garnished with basil leaves.
