Pumpkin spinach vegetables with chickpeas and walnuts
For good eyesight and beautiful skin provides vitamin A, for example from pumpkin. Thanks to potassium, the autumn vegetable also helps to gently dehydrate and thus flush unwanted substances from the organism.
Unfortunately, not all year round is pumpkin season. Then you can replace the autumn vegetable with a mixture of sweet potato and carrot cubes. The walnut kernels can be replaced with other nuts or seeds, for example pumpkin seeds or almonds, as desired.
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 155.1 μg | (259 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 105 μg | (35 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 22 ozs Pumpkin
- 1 small onion
- 1 garlic clove
- 3 Tbsps olive oil
- 3 ozs Spinach
- 9 ozs chickpeas (can; drained weight)
- 2 ozs walnut kernels
- salt
- peppers
- 1 generous pinch ground ginger
- ½ tsp Cumin
- 8 ozs Vegetable broth
Preparation steps
Clean the pumpkin, wash, halve, remove seeds and cut into 1 inch cubes. Peel and finely chop the onion and garlic.
Heat oil in a frying pan. Saute onions and garlic in it over medium heat for 2 minutes. Add pumpkin and sauté for about 10 minutes.
In the meantime, sort out spinach, wash and drain. Drain chickpeas, rinse and drain. Coarsely chop nuts.
Season pumpkin with salt, pepper, ginger and cumin, add broth and simmer covered over low heat for 10 minutes. Mix in spinach and let it wilt, then add chickpeas and cook for another 3 minutes. Season to taste, sprinkle with nuts and serve.