Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pumpkin Stew
20 min., ready in 45 min.
Time:
221
calories
Calories:
Health Score:
98 / 100
Ingredientsfor
- 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
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.
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 %) |