Pumpkin Stew
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
119
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 119 cal. | (6 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 32.1 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,011 mg | (25 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 small Hokkaido pumpkin
- 1 carrot
- 1 stalk Celery
- ½ sm stalk Leeks
- 2 onions
- 1 Tbsp butter
- 1 Tbsp Curry powder
- ½ tsp Black cumin seeds
- 1 l Vegetable broth (Instant or homemade)
- salt
- freshly ground peppers
Preparation steps
1.
Rinse squash, cut in half, trim, remove seeds and dice. Rinse carrot and celery, trim, peel if necessary and cut into very small cubes. Rinse leeks, trim and cut white and light green portion into thin rings. Peel onions, chop and sauté with leeks and butter in a pan. Add carrot, celery and half of pumpkin cubes and season with curry powder and black cumin.
2.
Add broth and cook for 15 minutes over low heat. Add remaining diced pumpkin and simmer another 10 minutes. Cook and season with salt and pepper. Stir the pot well, so that pumpkin cubes dissolve and create a smooth soup.
