Pumpkin and Eggplant Stew
The vegetables and bread made from whole grains provide 40 percent of the recommended daily amount of fiber on the plate, while the spicy pumpkin seeds shine with unsaturated fatty acids that protect the heart and blood vessels.
On hot days the Mediterranean vegetables also taste very good lukewarm or cold. If calories are not so important to you, you can refine the dish with a dash of pumpkin seed oil.
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.5 g | (45 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 26.4 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,607 mg | (40 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 180 mg | (60 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 95 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- ½ Hokkaido pumpkin (or Butternut Squash)
- 1 large Eggplant
- 1 shallot
- 1 garlic clove
- 4 Tomatoes
- 2 tsps olive oil
- salt
- peppers
- Curry powder
- 7 ozs Vegetable broth
- 4 sprigs thyme
- 2 Tbsps Pumpkin seed
- 2 slices Whole Wheat Bread
Preparation steps
Remove seeds and fibrous part from pumpkin. Rinse and dry eggplant. Cut both into small cubes.
Peel shallot and garlic and finely chop. Rinse tomatoes, cut out stem and quarter tomatoes.
Heat oil in a pot. Cook shallot, garlic, pumpkin and eggplant for about 2 minutes. Season with salt, pepper and curry powder.
Add broth and tomatoes to pot.
Rinse thyme, shake dry, pluck leaves and add to the vegetables. Bring to a boil and cook for about 10 minutes over medium heat.
Meanwhile, toast the pumpkin seeds in a dry skillet until fragrant, then remove from heat.
Toast bread and cut into cubes. Sprinkle vegetables with pumpkin seeds and serve with bread cubes.