Lentils and Pumpkin Stew
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(0 votes)
Health Score:
100 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
Calories:
329
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 329 cal. | (16 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 140.8 μg | (235 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 314 μg | (105 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,606 mg | (40 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Cook lentils in a pot with 700 ml (approximately 24 ounces) for 30-40 minutes until soft. Peel and dice pumpkin. Rinse leek, trim and cut into rings. Peel onions and dice. Cut dried tomatoes into small pieces.
2.
Heat olive oil in a large saucepan and saute onions until golden brown. Add pumpkin and tomatoes and season with thyme, saffron, cayenne pepper and salt. Add remaining vegetables, cover and cook for 5 minutes. Add leek and simmer for another 20 minutes.
3.
Add lentils with cooking water to the pumpkin stew, simmer for another 10 minutes over medium heat and season to taste. Serve in deep plates.
