Pumpkin Stew

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Pumpkin Stew
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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)
Calorie221 cal.(11 %)
Protein6 g(6 %)
Fat13 g(11 %)
Carbohydrates20 g(13 %)
Sugar added0 g(0 %)
Roughage8.2 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.6 mg(22 %)
Vitamin K32.3 μg(54 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.4 mg(29 %)
Folate107 μg(36 %)
Pantothenic acid1.3 mg(22 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium945 mg(24 %)
Calcium92 mg(9 %)
Magnesium56 mg(19 %)
Iron2.5 mg(17 %)
Iodine7 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids7.4 g
Uric acid138 mg
Cholesterol0 mg
Complete sugar12 g

Ingredients

for
4
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
How healthy are the main ingredients?
PumpkingingersaltCumin

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.