Pumpkin Stew
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
221
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 221 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 32.3 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 800 grams Pumpkin
- 30 grams ginger
- 2 Tbsps Peanut oil
- 500 milliliters Vegetable broth
- 200 grams wide, green Beans
- 200 grams Corn kernel (canned)
- salt
- freshly ground peppers
- 1 pinch ground cilantro
- 1 pinch ground Cumin
- 2 Tbsps lemon juice
- 4 Tbsps Coconut flakes
Preparation steps
1.
Cut pumpkin pulp into 4 cm (approximately 1.5 inch0 cubes. Peel ginger and grate finely. Heat oil in a wok and saute ginger. Add pumpkin and saute for 2-3 minutes, stirring. Add broth and simmer for 15-20 minutes, covered.
2.
Rinse beans, pull out strings and cut into 2 cm (approximately 3/4 inch) long pieces. Add to pumpkin after 10 minutes of cooking. Drain corn drain and add during last 5 minutes of cooking.
3.
Season vegetables with salt, pepper, coriander, cumin and lemon juice. Sprinkle with coconut flakes and serve.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
