Sautéed Mushrooms with Pumpkin
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 42 μg | (70 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 14.7 μg | (33 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,311 mg | (33 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 174 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 700 grams Hokkaido pumpkin
- salt
- 400 grams potatoes
- 200 grams red onions
- 1 bunch flat leaf parsley
- 1 Tbsp Canola oil
- 600 milliliters Vegetable broth
- 300 grams Porcini mushroom
- 30 grams butter
- freshly ground, black peppers
- 1 tsp Ground cinnamon
- ½ tsp cayenne pepper
- 100 grams cream cheese
Preparation steps
Coarsely grate the pumpkin, sprinkle with salt, and let stand for 15 minutes. Peel the potatoes and coarsely grate. Peel, halve, and finely dice the onions. Rinse and dry the parsley, then remove the leaves and coarsely chop. Add the grated pumpkin to a kitchen towel, squeeze the liquid from it, and mix with the potatoes. Heat the oil in a pan, then sauté the onions for 5 minutes, until soft. Add the pumpkin mixture and sauté an additional 3 minutes, stirring often. Add the broth to the vegetables, cover, and cook for 3 minutes.
Remove the lid and simmer another 5 minutes, until the liquid has almost evaporated. Clean the mushrooms and cut into thick slices. Heat a skillet over high heat, and cook the mushrooms until they have browned and the liquid released has evaporated. Remove the pan from the heat. Add the butter to the pan with the mushrooms. Season to taste with salt and pepper. Add the cinnamon and cayenne pepper, and season with salt. Stir in the cream cheese. Transfer the pumpkin mixture onto plates, and top with the mushrooms. Garnish with the parsley, and serve.
