Satisfying Vegan Food

Root Vegetables and Pumpkin

with Pomegranate Seeds and Oranges
Average: 4.9 (10 votes)
(10 votes)
Root Vegetables and Pumpkin
share Share
bookmark_border Copy URL
Health Score:
9,2 / 10
25 min.
ready in 45 min.
Ready in

Healthy, because

Even smarter

Nutritional values

This dish is a rich source of nutrients, including vitamin C from oranges, beta-carotene from pumpkin, antioxidants from the pomegranate seeds and polyunsaturated fatty acids as well as vitamin E from the walnuts.

If you would like to increase the protein content a little more, add some cooked lentils at the end, or chicken if you're not vegetarian.

1 serving contains
(Percentage of daily recommendation)
Calorie406 kcal(19 %)
Protein9.22 g(9 %)
Fat14.68 g(13 %)
Carbohydrates67.78 g(45 %)
Sugar added0 g(0 %)
Roughage12.01 g(40 %)
Vitamin A1,117.03 mg(139,629 %)
Vitamin D0 μg(0 %)
Vitamin E3.67 mg(31 %)
Vitamin B₁0.55 mg(55 %)
Vitamin B₂0.35 mg(32 %)
Niacin4.37 mg(36 %)
Vitamin B₆0.45 mg(32 %)
Folate123.07 μg(41 %)
Pantothenic acid1.54 mg(26 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C120.66 mg(127 %)
Potassium1,727.81 mg(43 %)
Calcium170.26 mg(17 %)
Magnesium84.51 mg(28 %)
Iron6.9 mg(46 %)
Iodine0.3 μg(0 %)
Zinc1.29 mg(16 %)
Saturated fatty acids1.74 g
Cholesterol0 mg


18 ounces Pumpkin
18 ounces Rutabaga
18 ounces Jerusalem artichoke
4 scallions
1 Red chile pepper
2 garlic
2 Oranges
1 pomegranate
1 handful mint
2 tablespoons vegetable oil
7 ounces Vegetable broth
freshly ground peppers
2 pinches cinnamon
2 ounces Walnut
mint (for garnish)
How healthy are the main ingredients?

Preparation steps


Peel the pumpkin and scrape out the seeds. Peel the rutabaga and Jerusalem artichokes. Cut pumpkin and rutabaga in thin wedges and divide the Jerusalem artichokes into thick slices. Trim the scallions, rinse and cut into thin rings. Trim, rinse and chop the chile. Peel garlic and flatten with a knife back. Peel the oranges and cut out the fillets. Remove the seeds of the pomegranate. Rinse the mint, shake dry and cut the leaves small.


Heat the oil in a wide saucepan. Cook the scallions, garlic and chile. Add pumpkin, Jerusalem artichoke and rutabaga and douse with the broth. Cover and simmer about 10 minutes, then cook again about 10 minutes without a lid until the liquid has evaporated. Season with salt, pepper and cinnamon. Stir in walnuts, pomegranate seeds, mint and orange slices and heat briefly. Serve in soup plates and garnish with mint leaves.