Pumpkin and Potato Curry

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Average: 5 (2 votes)
(2 votes)
Pumpkin and Potato Curry
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
515
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie515 kcal(25 %)
Protein7.8 g(8 %)
Fat32.37 g(28 %)
Carbohydrates54.74 g(36 %)
Sugar added0 g(0 %)
Roughage7.59 g(25 %)
Vitamin A3,117.63 mg(389,704 %)
Vitamin D0 μg(0 %)
Vitamin E2.55 mg(21 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.19 mg(17 %)
Niacin4.71 mg(39 %)
Vitamin B₆0.58 mg(41 %)
Folate56.39 μg(19 %)
Pantothenic acid1.97 mg(33 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C40.2 mg(42 %)
Potassium1,163.48 mg(29 %)
Calcium97.08 mg(10 %)
Magnesium105 mg(35 %)
Iron3.43 mg(23 %)
Iodine0.75 μg(0 %)
Zinc1.59 mg(20 %)
Saturated fatty acids21.67 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 small Pumpkin
800 grams waxy Sweet potato (with edible peel)
1 onion
2 tsps freshly chopped ginger
2 Tbsps vegetable oil
1 tsp Chili powder
1 can Coconut milk
300 milliliters Vegetable broth
2 tsps Garam Masala
1 chili pepper (sliced ​​into rings)
2 Tbsps Peanuts
chopped parsley (for garnishing)
How healthy are the main ingredients?
Sweet potatoCoconut milkgingerPumpkinonionPeanuts

Preparation steps

1.

Rinse and peel pumpkin, remove seeds and fibers, cut into cubes. Peel onion and chop. Scrub potatoes well and cut into wedges.  

2.

Heat oil in a pan and saute onion and ginger until soft. Add chili powder and saute briefly, add potato wedges. Deglaze pan with  coconut milk and broth and simmer, covered, for about 10 minutes. Add pumpkin cubes and simmer ,covered, for 10 minutes more on medium heat, stirring occasionally.

3.

Add garam masala, chile pepper and peanuts and bring to boil.  

4.

Garnish with chopped parsley and serve.