Pumpkin Stew Served in Pumpkins
Healthy, because
Even smarter
Nutritional values
Pumpkin is a low-calorie vegetable that is full of fiber, which helps keep you full for a longer time. It also contains beta-carotene, which is converted into vitamin A in the body, the vitamin that promotes eye health and vision strength.
Serve this soup with a side salad for more nutrients and a more complete meal.
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 108.4 μg | (181 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,653 mg | (41 %) | ||
| Calcium | 134 mg | (13 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 18 ozs Pumpkin
- 1 stalk Leeks
- 1 onion
- 2 garlic cloves
- 2 Tbsps sunflower oil
- 7 ozs crushed Tomatoes (canned)
- 14 ozs Beef broth
- 1 bay leaf
- 18 ozs waxy potatoes
- salt
- 14 ozs Ground meat
- 1 egg
- 2 Tbsps breadcrumbs
- 1 Tbsp freshly chopped parsley
- freshly ground peppers
- 1 Tbsp freshly chopped marjoram
- 2 handfuls parsley (coarsely chopped)
Preparation steps
Cut pumpkin into large cubes. Rinse, trim and slice leeks crosswise into rings. Peel and finely chop onion and garlic. In a pot, sauté onion and garlic briefly in hot oil. Stir in leeks and pumpkin, sauté briefly, then add crushed tomatoes and broth. Add bay leaf, cover and simmer, stirring occasionally, about 15 minutes.
Rinse potatoes and cut into large pieces. Cook potatoes in salted boiling water, about 20 minutes. Drain.
Meanwhile, mix ground meat with egg, breadcrumbs, and parsley. Season with salt and pepper. Form mixture into small meatballs and add to the pumpkin stew along with the potatoes. Cover and simmer, stirring occasionally, about 15 minutes. Add additional broth if needed. Finally, stir in marjoram and season with salt and pepper. Serve stew in hollowed-out pumpkins, if desired. Garnish with plenty of parsley leaves.
