Pumpkin with Porcini Mushrooms and Garlic
Healthy, because
Even smarter
Nutritional values
Pumpkin adds a ton of vitamin A to this dish, which helps support healthy skin and vision, while the porcini mushrooms contribute B vitamins and satiating fiber.
Serve this dish with brown rice for added texture and flavor.
(Percentage of daily recommendation)
| Calorie | 124 cal. | (6 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 32 μg | (53 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 28 mg | (9 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 158 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 36 ozs Pumpkin
- 2 Tbsps Canola oil
- salt
- 7 ozs Porcini mushroom
- 1 garlic clove
Preparation steps
Cut the pumpkin flesh into pieces. Cook in a frying pan (preferably coated) in hot oil for about 5 minutes until lightly brown. Season with salt and pour in a little water. Cover and cook about 5 minutes, until tender. Remove the lid again and let the liquid completely evaporate. Clean the mushrooms and cut into bite-size pieces. Peel garlic and cut into slices. Put the mushrooms and garlic in with the pumpkin and cook until golden brown, about 5 minutes. Season with salt and place in a bowl.
Serve garnished with parsley and green pepper.
