Pumpkin and Sausage Stew
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(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
10 h.
Preparation
Calories:
309
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 93.4 μg | (156 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 908 mg | (23 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 3 cups Pumpkin (peeled, deseeded and cut into 2.5cm|1inch cubes)
- 2 cups canned chickpeas (garbanzo beans)
- 3 carrots (thickly sliced)
- 1 onion (chopped)
- 2 Tbsps tomato puree
- 1 tsp ground Cumin
- ¼ tsp salt
- ¼ tsp peppers
- ¼ tsp ground Turmeric
- cayenne pepper
- 4 cups hot vegetable stock
- 1 cup spicy Sausage (e. g. chorizo or garlic; thickly sliced)
- To garnish
- 6 cups Spinach
Product recommendation
Normal Cooking: Heat 2 tbsp oil in a large pan over a medium heat and fry the onion and sausage for 4-5 minutes, until golden-brown. Add the pumpkin, chickpeas (garbanzo beans) carrots, tomato puree, salt, pepper and spices and stir the mixture until well combined. Add the stock and bring to a boil. Reduce the heat and simmer for about 40-50 minutes until the pumpkin is tender.
Preparation steps
1.
Preheat the slow cooker if necessary – see manufacturer’s instructions
2.
Put all the ingredients, except the stock in the slow cooker pot.
3.
Pour over the hot stock. Cover and cook on low for 8-10 hours until the pumpkin is tender.
4.
for the garnish: put the spinach in a pan with just the water clinging to the leaves from washing. Bring to a boil, cover and cook for 3-4 minutes until wilted. Drain well.
5.
Ladle the soup into bowls and serve garnished with a spoonful of spinach.
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