Curried Pumpkin Stew with Roasted Pepitas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Curried Pumpkin Stew with Roasted Pepitas
45 min.
4
262kcal

Suggestions

Ingredients

  • teaspoons brown sugar 
  • 16 ounce kidney beans white rinsed drained canned
  • tablespoon curry powder 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  •  garlic cloves minced
  • cups leeks thinly sliced
  • cup coconut milk light
  • tablespoon juice of lime 
  • tablespoon olive oil divided
  • pound pumpkin fresh cubed peeled
  • 0.3 cup pepitas raw hulled (pumpkin seeds)
  • 0.5 teaspoon salt 
  • 0.5 teaspoon serrano chile minced seeded
  • cups water 

Equipment

  • bowl
  • sauce pan
  • ladle
  • dutch oven

Directions

  1. Heat 1 teaspoon oil in a large Dutch oven over medium heat.
  2. Add leeks; saut until tender, about 4 minutes. Stir in ginger and next 3 ingredients; cook 1 minute.
  3. Add water and next 3 ingredients. Bring to a boil; reduce heat, and simmer until pumpkin is tender, about 15 to 20 minutes. Stir in beans and next 3 ingredients; cook until beans are heated through, about 2 to 3 minutes.
  4. Heat 2 teaspoons oil in a small saucepan over medium heat.
  5. Add pepitas, and saut, stirring frequently, until lightly browned, about 2 to 3 minutes. Ladle stew into shallow bowls and top each serving with 1 tablespoon roasted pepitas.

Nutrition Facts

Calories262kcal
Protein13.73%
Fat32.06%
Carbs54.21%

Properties

Glycemic Index
62
Glycemic Load
12.58
Inflammation Score
-10
Nutrition Score
20.784782824309%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
1.86mg
Kaempferol
1.19mg
Myricetin
0.13mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:261.92kcal
13.1%
Fat:9.69g
14.9%
Saturated Fat:4.36g
27.24%
Carbohydrates:36.86g
12.29%
Net Carbohydrates:28.61g
10.4%
Sugar:9.13g
10.15%
Cholesterol:0mg
0%
Sodium:644.42mg
28.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.34g
18.68%
Vitamin A:10482.72IU
209.65%
Manganese:0.98mg
49.04%
Fiber:8.25g
33%
Vitamin K:33.9µg
32.29%
Phosphorus:245.45mg
24.54%
Potassium:845.39mg
24.15%
Copper:0.47mg
23.69%
Iron:4.16mg
23.13%
Vitamin C:19mg
23.03%
Magnesium:91.47mg
22.87%
Folate:82.07µg
20.52%
Vitamin E:2.6mg
17.31%
Vitamin B6:0.32mg
16.11%
Vitamin B1:0.22mg
15%
Vitamin B2:0.23mg
13.52%
Calcium:104.74mg
10.47%
Zinc:1.55mg
10.35%
Vitamin B3:1.72mg
8.61%
Vitamin B5:0.61mg
6.08%
Selenium:3.04µg
4.34%
Source:My Recipes