Pumpkin with Apple and Cinnamon
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 1 hr 22 min.
Ready in
Calories:
143
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 143 cal. | (7 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 16.1 μg | (27 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 940 mg | (24 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Hokkaido pumpkin
- 300 milliliters Apple juice
- 1 tsp Raw cane sugar
- 1 Vanilla bean
- 3 generous pinches Ground cinnamon
- 3 sprigs Lemon balm
- 2 tsps chopped Pistachio
- 4 Tbsps Soy yogurt
Preparation steps
1.
Peel pumpkin, halve and remove seeds and fibers, dice. Combine with apple juice, sugar, vanilla bean and cinnamon in a pot and simmer, covered, until pumpkin is tender but still al dente. Cool and refrigerate for about 1 hour.
2.
Rinse lemon balm leaves, shake dry and cut leaves into strips. Combine pumpkin with lemon balm leaves and pistashios. Top with one tablespoon of soy yogurtand place into bowls. Serve.
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