Pork Stew with Pumpkin

Dairy Free
Health score
49%
Pork Stew with Pumpkin
45 min.
6
399kcal

Suggestions


Warm up your kitchen and your heart with this delightful Pork Stew with Pumpkin, a dish that effortlessly blends rich flavors and wholesome ingredients. Perfectly crafted for a fulfilling lunch or dinner, this dairy-free stew highlights the tender bites of succulent pork loin paired with the creamy, earthy sweetness of fresh pumpkin. Every spoonful is a soothing embrace, making it an ideal comfort food to share with family and friends.

This recipe marries the savory notes of perfectly seasoned pork with a medley of colorful vegetables, including vibrant red bell peppers, crunchy celery, and sweet corn. The addition of hearty tomatoes and fragrant herbs — like dried sage and fresh parsley — brings a delightful depth to the dish. Plus, with just 45 minutes of prep time, you can have a delightful meal on the table in no time.

Not only is this stew bursting with flavor, but it's also guilt-free, boasting only 399 calories per serving. And with the nourishing elements of pumpkin, this dish packs a nutritional punch that is sure to satisfy even the pickiest eaters. So grab your Dutch oven, gather your loved ones, and dive into this comforting bowl of goodness that is sure to become a new family favorite!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 1.5 pounds pork loin boneless trimmed cut into 1/2-inch pieces
  • 28 ounce canned tomatoes diced undrained canned
  • 0.8 cup celery finely chopped
  • cups extra wide egg noodles cooked uncooked
  • 10 ounce whole-kernel corn frozen
  • teaspoons rubbed sage dried
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • tablespoons flat-leaf parsley fresh chopped
  • tablespoon olive oil 
  • cup onion finely chopped
  • teaspoons orange rind grated
  • cups pumpkin fresh cubed peeled ()
  • cup bell pepper red finely chopped
  • teaspoon salt 

Equipment

  • dutch oven

Directions

  1. Heat oil in a large Dutch oven over high heat.
  2. Add pork; cook 4 minutes or until browned, stirring occasionally.
  3. Add onion, bell pepper, and celery; cook for 2 minutes, stirring occasionally. Stir in sage, salt, black pepper, tomatoes, and broth; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in pumpkin and corn; bring to a boil. Cover, reduce heat, and simmer 1 hour or until pumpkin is tender. Stir in grated rind.
  4. Serve over noodles; sprinkle with parsley.

Nutrition Facts

Calories399kcal
Protein33.19%
Fat21.62%
Carbs45.19%

Properties

Glycemic Index
52.5
Glycemic Load
16.61
Inflammation Score
-10
Nutrition Score
37.087391210639%

Flavonoids

Apigenin
8.98mg
Luteolin
1.6mg
Isorhamnetin
1.34mg
Kaempferol
0.27mg
Myricetin
0.6mg
Quercetin
5.53mg

Nutrients percent of daily need

Calories:399.05kcal
19.95%
Fat:9.9g
15.23%
Saturated Fat:2.32g
14.52%
Carbohydrates:46.56g
15.52%
Net Carbohydrates:40.32g
14.66%
Sugar:12.85g
14.28%
Cholesterol:94.64mg
31.55%
Sodium:1014.13mg
44.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.19g
68.39%
Vitamin A:8083.28IU
161.67%
Vitamin K:80.73µg
76.89%
Selenium:53.58µg
76.54%
Vitamin C:60.28mg
73.06%
Vitamin B6:1.29mg
64.27%
Vitamin B3:10.15mg
50.73%
Vitamin B1:0.72mg
47.97%
Phosphorus:441.55mg
44.16%
Manganese:0.76mg
38.25%
Potassium:1338.4mg
38.24%
Vitamin B2:0.48mg
28.16%
Copper:0.54mg
27.07%
Fiber:6.24g
24.96%
Magnesium:98.47mg
24.62%
Vitamin E:3.6mg
24.02%
Zinc:3.5mg
23.36%
Iron:4.14mg
22.99%
Vitamin B5:2.07mg
20.68%
Folate:80.77µg
20.19%
Vitamin B12:0.79µg
13.12%
Calcium:101.72mg
10.17%
Vitamin D:0.53µg
3.56%
Source:My Recipes