Calabaza and Poblano Stew

Vegetarian
Health score
22%
Calabaza and Poblano Stew
45 min.
8
237kcal

Suggestions

Ingredients

  • 1 teaspoon aniseed 
  • 3 inch cinnamon sticks 
  • 6 tablespoons crema mexicana 
  • 4  garlic cloves minced
  • 3 tablespoons honey 
  • 3.5 cups onion chopped
  • 1 tablespoon vegetable oil; peanut oil preferred 
  • 1 pound poblano chiles 
  • 0.5 cup roasted pumpkinseed kernels 
  • 0.5 teaspoon salt 
  • 10 cup pieces calabaza squash peeled 2-inch 3 pounds
  • 4 cups vegetable broth 
  • 2 cups water 

Equipment

  • frying pan
  • baking sheet
  • aluminum foil
  • broiler
  • ziploc bags
  • dutch oven

Directions

  1. Preheat broiler.
  2. Cut poblano chiles in half; discard seeds and membranes.
  3. Place the chile halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened.
  4. Place in a heavy-duty zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel chiles; discard skins. Chop chiles.
  6. Place aniseed and cinnamon in a spice or coffee grinder; process until finely ground.
  7. Heat oil in a large Dutch oven over medium-high heat.
  8. Add onion; saut 5 minutes or until browned.
  9. Add garlic; saut 1 minute.
  10. Add cinnamon mixture to pan; saut 1 minute.
  11. Add chopped chiles, squash, broth, water, honey, and salt; bring to a boil. Reduce heat, and simmer 30 minutes or until squash is tender.
  12. Drizzle each serving with Crema Mexicana; sprinkle with pumpkinseeds.

Nutrition Facts

Calories237kcal
Protein8.06%
Fat28.52%
Carbs63.42%

Properties

Glycemic Index
21.78
Glycemic Load
5.82
Inflammation Score
-10
Nutrition Score
23.636086940765%

Flavonoids

Apigenin
0.01mg
Luteolin
2.68mg
Isorhamnetin
3.51mg
Kaempferol
0.49mg
Myricetin
0.05mg
Quercetin
15.49mg

Nutrients percent of daily need

Calories:237.35kcal
11.87%
Fat:8.23g
12.66%
Saturated Fat:1g
6.22%
Carbohydrates:41.18g
13.73%
Net Carbohydrates:34.35g
12.49%
Sugar:16.28g
18.09%
Cholesterol:5.96mg
1.99%
Sodium:738.76mg
32.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.23g
10.46%
Vitamin A:19117.37IU
382.35%
Vitamin C:88.18mg
106.89%
Vitamin E:6.09mg
40.63%
Manganese:0.79mg
39.57%
Vitamin B6:0.57mg
28.5%
Fiber:6.83g
27.32%
Potassium:873.54mg
24.96%
Folate:86.21µg
21.55%
Magnesium:84.66mg
21.17%
Phosphorus:189.44mg
18.94%
Copper:0.36mg
18.17%
Vitamin B1:0.27mg
18.03%
Vitamin B5:1.45mg
14.46%
Vitamin B3:2.83mg
14.17%
Calcium:141.53mg
14.15%
Iron:2.11mg
11.72%
Selenium:8.12µg
11.61%
Vitamin K:6.82µg
6.49%
Zinc:0.96mg
6.37%
Vitamin B2:0.1mg
5.82%
Source:My Recipes