Satisfying Vegan Food

Root Vegetables and Pumpkin

with Pomegranate Seeds and Oranges
4.9
Average: 4.9 (10 votes)
(10 votes)
Root Vegetables and Pumpkin

Root Vegetables and Pumpkin - Perfect side dish

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
330
calories
Calories

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)
Calorie330 kcal(16 %)
Protein10 g(10 %)
Fat16 g(14 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage25.8 g(86 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E9.2 mg(77 %)
Vitamin K13.4 μg(22 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.4 mg(53 %)
Vitamin B₆0.8 mg(57 %)
Folate188 μg(63 %)
Pantothenic acid1.1 mg(18 %)
Biotin10 μg(22 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C119 mg(125 %)
Potassium1,634 mg(41 %)
Calcium200 mg(20 %)
Magnesium87 mg(29 %)
Iron7.8 mg(52 %)
Iodine9 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.8 g
Uric acid126 mg
Cholesterol0 mg
Complete sugar27 g

Ingredients

for
4
Ingredients
18 ozs Pumpkin
18 ozs Rutabaga
18 ozs Jerusalem artichoke
4 scallions
1 Red chili pepper
2 garlic cloves
2 Oranges
1 pomegranate
1 handful mint
2 Tbsps vegetable oil
7 ozs Vegetable broth
salt
freshly ground peppers
2 pinches cinnamon
2 ozs Walnut
mint (for garnish)
How healthy are the main ingredients?
PumpkinWalnutmintgarlic cloveOrangepomegranate

Preparation steps

1.

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.

2.

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.