Soul Food

Veal and Pumpkin Stew

4.555555
Average: 4.6 (9 votes)
(9 votes)
Veal and Pumpkin Stew

Veal and Pumpkin Stew - Hearty stew to warm up from the inside

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Health Score:
7,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 2 h.
Ready in
Calories:
640
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to the beef, the spicy autumn stew contains plenty of iron, which is needed for blood formation, among other things. The pumpkin also scores points with beta-carotene, a vegetable precursor of vitamin A. This fat-soluble vitamin is important for healthy eyes.

It is best to use a wild rice mix with natural rice, as this contains even more fibre and minerals than a mix with white rice.

1 serving contains
(Percentage of daily recommendation)
Calorie640 kcal(30 %)
Protein43 g(44 %)
Fat21 g(18 %)
Carbohydrates62 g(41 %)
Sugar added0 g(0 %)
Roughage8.4 g(28 %)
Vitamin A0 mg(0 %)
Vitamin D1.1 μg(6 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin22.7 mg(189 %)
Vitamin B₆1.1 mg(79 %)
Folate142 μg(47 %)
Pantothenic acid3.6 mg(60 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C23 mg(24 %)
Potassium1,367 mg(34 %)
Calcium147 mg(15 %)
Magnesium176 mg(59 %)
Iron5 mg(33 %)
Iodine12 μg(6 %)
Zinc10.5 mg(131 %)
Saturated fatty acids7.5 g
Uric acid290 mg
Cholesterol125 mg

Ingredients

for
4
Ingredients
300 grams onions
500 grams Pumpkin
600 grams Veal shank
2 Tbsps vegetable oil
salt
peppers
sweet ground paprika
1 Tbsp Pastry flour
150 milliliters dry white wine
450 milliliters Beef broth
250 grams Wild rice
Chives
150 grams Crème fraiche
How healthy are the main ingredients?
PumpkinonionsaltChives

Preparation steps

1.

Peel and dice the onion. Peel the pumpkin and remove the seeds.

2.

Rinse and dry the veal, then cut into bite-sized pieces. Heat the oil in a pan. Sear the meat on all sides. Season to taste with salt, pepper, and paprika. Remove from the pan and set aside. Add the onion and pumpkin, dust with flour, sauté briefly, and deglaze with the wine. Add the broth, and return the meat to the pan. Season to taste with salt and pepper, then simmer over low heat for 1 1/2 hours.

3.

Cook the rice according to the package directions until al dente. Rinse, dry, and slice the chives.

4.

At the end of the cooking time, stir in the creme fraiche. Adjust the seasoning if necessary. Garnish with the chives and serve with the rice.