Pumpkin and Mushroom Toasts
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 27 min.
Ready in
Calories:
134
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 134 cal. | (6 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 10.5 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 371 mg | (9 %) | ||
| Calcium | 35 mg | (4 %) | ||
| Magnesium | 28 mg | (9 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 40 grams Pumpkin (such as Muscat)
- 1 carrot
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- ½ Orange (juice)
- 100 milliliters Vegetable broth
- 1 tsp apple cider vinegar
- 100 grams button Mushroom
- 2 lg slices Whole Wheat Bread
Preparation steps
1.
Finely grate pumpkin pulp. Peel and finely grate carrots. Peel and finely dice shallot and garlic. In a skillet, sauté pumpkin, carrots, shallot and garlic in 1 tablespoon hot oil, about 2 minutes. Season with salt and pepper, stir in orange juice and broth and cook, stirring occasionally, until softened, 8-10 minutes. The liquid should be almost completely evaporated at the end of the cooking time. Season with vinegar, salt, and pepper.
2.
Wipe mushrooms clean and cut into slices. In a hot pan, fry mushrooms in remaining oil, about 2 minutes. Season with salt and pepper.
3.
Toast bread slices to taste, cut in half, and top with pumpkin mixture and mushrooms. Season lightly with pepper and serve hot.
