Pumpkin Stew
Pumpkin Stew - An exceptional soup—light but still very flavorful
Healthy, because
Even smarter
Nutritional values
Pumpkin contains a lot of beta-carotene, which is converted into the eye vitamin A and as a secondary plant substance protects all body cells antioxidatively. The seeds are especially good for the bladder and prostate because of the phytosterols. Beans bring protein as well as fiber into the stew.
If you can find Hokkaido pumpkin it does not necessarily have to be peeled. The peel, which also contains beta-carotene, becomes very soft when cooked; the vegetables should then be cooked for about 2 to 4 minutes longer.
(Percentage of daily recommendation)
| Calorie | 93 cal. | (4 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 720 mg | (18 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 small red onion
- 1 pc Pumpkin (about 12 oz, weighed with skin)
- 2 ozs Green beans
- 7 ozs Vegetable broth
- 1 tsp Pumpkin seed
- salt
- peppers
- 1 generous pinch ground cilantro
- 1 stalk fresh cilantro (optional)
Kitchen utensils
Preparation steps
Peel the onion and chop finely.
Remove pumpkin seeds with a spoon, cut flesh into wedges and remove skin with a peeler.
Cut pumpkin slices into approximately 1/2-inch cubes.
Rinse the green beans, drain and cut diagonally into approximately 1/4-inch thick slices.
Add diced onion, beans and broth to the pot and bring to a boil. Cover and cook for 2 minutes.
Add pumpkin pieces, return to a boil, cover and cook over low heat for 8-10 minutes.
Meanwhile, finely chop pumpkin seeds and toast in a dry pan until lightly browned and fragrant. Let cool.
Season the pumpkin stew with salt, pepper and ground coriander. Serve topped with pumpkin seeds and cilantro leaves.
