Root Vegetables and Pumpkin
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.
(Percentage of daily recommendation)
| Calorie | 330 cal. | (16 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 25.8 g | (86 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.2 mg | (77 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.4 mg | (53 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 188 μg | (63 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 119 mg | (125 %) | ||
| Potassium | 1,634 mg | (41 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 7.8 mg | (52 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 27 g |
Ingredients
- 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)
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.