Soul Food

Pumpkin Stew

with Green Beans
4.2
Average: 4.2 (5 votes)
(5 votes)
Pumpkin Stew

Pumpkin Stew - An exceptional soup—light but still very flavorful

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
93
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie93 kcal(4 %)
Protein6 g(6 %)
Fat2 g(2 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.3 mg(21 %)
Folate33 μg(11 %)
Pantothenic acid0.8 mg(13 %)
Biotin3.4 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium720 mg(18 %)
Calcium96 mg(10 %)
Magnesium71 mg(24 %)
Iron2.3 mg(15 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids0.4 g
Uric acid41 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 small red onion
1 piece Pumpkin (about 12 oz, weighed with skin)
2 ounces Green beans
7 ounces Vegetable broth
1 teaspoon Pumpkin seed
salt
peppers
1 generous pinch ground cilantro
1 stalk fresh cilantro (optional)
How healthy are the main ingredients?
PumpkinGreen beansPumpkin seedonionsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Sieve, 1 Pot with lid, 1 small Skillet, 1 Ladle, 1 Measuring cups

Preparation steps

1.
Pumpkin Stew preparation step 1

Peel the onion and chop finely.

2.
Pumpkin Stew preparation step 2

Remove pumpkin seeds with a spoon, cut flesh into wedges and remove skin with a peeler.

3.
Pumpkin Stew preparation step 3

Cut pumpkin slices into approximately 1/2-inch cubes.

4.
Pumpkin Stew preparation step 4

Rinse the green beans, drain and cut diagonally into approximately 1/4-inch thick slices.

5.
Pumpkin Stew preparation step 5

Add diced onion, beans and broth to the pot and bring to a boil. Cover and cook for 2 minutes.

6.
Pumpkin Stew preparation step 6

Add pumpkin pieces, return to a boil, cover and cook over low heat for 8-10 minutes.

7.
Pumpkin Stew preparation step 7

Meanwhile, finely chop pumpkin seeds and toast in a dry pan until lightly browned and fragrant. Let cool. 

8.
Pumpkin Stew preparation step 8

Season the pumpkin stew with salt, pepper and ground coriander. Serve topped with pumpkin seeds and cilantro leaves.