Good Mood Recipe

Sweet and Sour Pumpkin Compote

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Average: 5 (3 votes)
(3 votes)
Sweet and Sour Pumpkin Compote
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 10 h.
Ready in
Calories:
131
calories
Calories

Healthy, because

Even smarter

Nutritional values

The sweet and sour pumpkin compote has no fat and hardly any calories. The compote goes well with rice pudding, potato pancakes, boiled brisket, cold roasts, roasted poultry, or meatballs. Either way, the spicy-sweet vegetables offers a lot of beta-carotene with its antioxidant effect.

To make sure that the jars are really clean, follow these steps: Boil the glasses with the lid for about 10 minutes in a large pot of hot water. Then take the glasses out of the water and place them upside down on clean kitchen towels to cool down. Unopened, the pumpkin compote can be kept for several months. When opened, store the compote tightly closed in the refrigerator. The preserved vegetables stay fresh for about 1 week.

1 serving contains
(Percentage of daily recommendation)
Calorie131 kcal(6 %)
Protein2 g(2 %)
Fat0 g(0 %)
Carbohydrates28 g(19 %)
Sugar added18 g(72 %)
Roughage1.5 g(5 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E0.2 mg(2 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.5 mg(21 %)
Vitamin B₆0.2 mg(14 %)
Folate15 μg(5 %)
Pantothenic acid0.5 mg(8 %)
Biotin0 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C15 mg(16 %)
Potassium492 mg(12 %)
Calcium49 mg(5 %)
Magnesium41 mg(14 %)
Iron1.3 mg(9 %)
Iodine2 μg(1 %)
Zinc0.2 mg(3 %)
Saturated fatty acids0 g
Uric acid14 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
1 piece Pumpkin (about 42 oz)
1 piece fresh ginger
1 lemon
4 ounces sugar
2 cloves
5 tablespoons White vinegar
½ Cinnamon stick
How healthy are the main ingredients?
Pumpkingingerlemonsugarcloves
Preparation

Kitchen utensils

1 Teaspoon, 1 Tablespoon, 1 Small knife, 1 Cutting board, 1 Large knife, 1 Peeler, 1 Slotted spoon, 1 Pot, 1 Bowl, 1 Fine grater, 1 Citrus juicer

Preparation steps

1.
Sweet and Sour Pumpkin Compote preparation step 1

Cut pumpkin into quarters and remove the seeds with a teaspoon.

2.
Sweet and Sour Pumpkin Compote preparation step 2

Peel the pumpkin and cut into 3/4-inch cubes. 

3.
Sweet and Sour Pumpkin Compote preparation step 3

Peel ginger root and finely chop.

4.
Sweet and Sour Pumpkin Compote preparation step 4

Rinse lemon in hot water, wipe dry and finely grate the zest. Squeeze juice from lemon. 

5.
Sweet and Sour Pumpkin Compote preparation step 5

Combine 1 cup water, 1/2 cup sugar, lemon zest and juice, cloves, ginger, and 4 tablespoons vinegar in a pot with the half cinnamon stick. Bring to a boil.

6.
Sweet and Sour Pumpkin Compote preparation step 6

Take mixture off the heat and let cool. Add pumpkin pieces, cover and let sit at room temperature for 8-12 hours (preferably overnight).

7.
Sweet and Sour Pumpkin Compote preparation step 7

Lift the pumpkin pieces with a slotted spoon from the liquid. Bring liquid to a boil and rturn pumpkin pieces to pot. Cook until pumpkin is very soft, 20-25 minutes.

8.
Sweet and Sour Pumpkin Compote preparation step 8

Remove cinnamon stick and cloves. Season pumpkin compote with remaining sugar and vinegar and let cool before serving or storing.