Pumpkin and Tomato Curry

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Pumpkin and Tomato Curry
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
247
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie247 kcal(12 %)
Protein12.71 g(13 %)
Fat8.8 g(8 %)
Carbohydrates31.4 g(21 %)
Sugar added0 g(0 %)
Roughage10.22 g(34 %)
Vitamin A4,586.73 mg(573,341 %)
Vitamin D0 μg(0 %)
Vitamin E9.08 mg(76 %)
Vitamin B₁0.39 mg(39 %)
Vitamin B₂0.85 mg(77 %)
Niacin6.73 mg(56 %)
Vitamin B₆0.91 mg(65 %)
Folate705.27 μg(235 %)
Pantothenic acid0.84 mg(14 %)
Biotin4.25 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C122.43 mg(129 %)
Potassium2,734.87 mg(68 %)
Calcium397.93 mg(40 %)
Magnesium304.99 mg(102 %)
Iron11.1 mg(74 %)
Iodine7.55 μg(4 %)
Zinc2.57 mg(32 %)
Saturated fatty acids1.27 g
Cholesterol0 mg
Author of this recipe:
How healthy are the main ingredients?
oniongarlicCeleryolive oilCuminTurmeric

Ingredients

for
4
Ingredients
1
onion (finely chopped)
2 cloves
garlic (finely chopped)
1 stalk
Celery (finely sliced)
2 tablespoons
¼ teaspoon
¼ teaspoon
1 piece
freshly grated Ginger root (3 cm / 1 inch, grated)
1 tablespoon
cup
5.333 cups
Pumpkin flesh (deseeded and chopped into 2cm/1 " chunks)
2 cups
canned tomatoes (chopped)
1 teaspoon
ground paprika
4 cups
Spinach leaf (washed, stalks removed and roughly chopped)

Preparation steps

1.
Heat the oil in a pan and fry the onion, garlic and celery until softened.
2.
Add the cumin, turmeric and ginger and continue frying for a further minute.
3.
Add the tomato paste and white wine and stir in the pumpkin and tomato puree. Season with salt, paprika and cayenne pepper.
4.
Cover and simmer gently for around 25 minutes, stirring occasionally. Add a little water if necessary.
5.
Stir in the spinach, shortly before serving the curry. Season with salt and pepper and serve.