Pumpkin Stew Served in Pumpkins

with meatballs
5
Average: 5 (2 votes)
(2 votes)
Pumpkin Stew Served in Pumpkins
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
464
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie464 cal.(22 %)
Protein28 g(29 %)
Fat23 g(20 %)
Carbohydrates35 g(23 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.4 μg(2 %)
Vitamin E6.3 mg(53 %)
Vitamin K108.4 μg(181 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin14.2 mg(118 %)
Vitamin B₆0.9 mg(64 %)
Folate178 μg(59 %)
Pantothenic acid1.9 mg(32 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C82 mg(86 %)
Potassium1,653 mg(41 %)
Calcium134 mg(13 %)
Magnesium88 mg(29 %)
Iron5.4 mg(36 %)
Iodine19 μg(10 %)
Zinc5.1 mg(64 %)
Saturated fatty acids8 g
Uric acid256 mg
Cholesterol116 mg
Complete sugar11 g

Ingredients

for
4
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)
How healthy are the main ingredients?
PumpkinpotatoLeekTomatoparsleyparsley

Preparation steps

1.

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.

2.

Rinse potatoes and cut into large pieces. Cook potatoes in salted boiling water, about 20 minutes. Drain.

3.

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.