Pumpkin, Kale, and Black Bean Stew

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Pumpkin, Kale, and Black Bean Stew
70 min.
10
210kcal

Suggestions

Ingredients

  • cups beef broth 
  • 15 ounce black beans rinsed drained canned
  • 16 ounce canned tomatoes diced undrained canned
  • pound ham cubed cooked
  • cloves garlic minced
  • teaspoon ground pepper black
  • bunch destemmed lacinato/dinosaur kale chopped
  • tablespoons olive oil extra-virgin
  • 0.5 teaspoon salt 
  • tablespoons sherry vinegar 
  • tablespoon sorrel leaves thinly sliced
  • small pumpkin peeled seeded cut into 1/2-inch dice
  •  onions diced yellow

Equipment

  • pot
  • colander

Directions

  1. Heat olive oil over medium heat in a soup pot. Cook onion until it begins to soften, about 5 minutes.
  2. Add garlic and diced pumpkin and cook for another 5 minutes. Stir in the beef broth, tomatoes, salt and pepper. Bring to a boil, then turn heat to low and simmer until vegetables are tender, about 15 minutes.
  3. While soup is simmering, bring a pot of salted water to a boil.
  4. Add the kale and simmer until softened, about 3 minutes.
  5. Drain into a colander.
  6. After soup has cooked for 15 minutes, add the kale, ham, and black beans; simmer for another 5 minutes. Stir in the sherry vinegar and sorrel; remove pot from the heat.

Nutrition Facts

Calories210kcal
Protein28.13%
Fat29.84%
Carbs42.03%

Properties

Glycemic Index
23.1
Glycemic Load
7.45
Inflammation Score
-10
Nutrition Score
27.912174141925%

Flavonoids

Luteolin
2.22mg
Isorhamnetin
7.47mg
Kaempferol
12.78mg
Myricetin
0.03mg
Quercetin
10.59mg

Nutrients percent of daily need

Calories:209.54kcal
10.48%
Fat:7.3g
11.23%
Saturated Fat:1.45g
9.04%
Carbohydrates:23.14g
7.71%
Net Carbohydrates:17.09g
6.22%
Sugar:6.91g
7.68%
Cholesterol:33.11mg
11.04%
Sodium:1237.66mg
53.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.49g
30.97%
Vitamin A:14411.36IU
288.23%
Vitamin K:111.33µg
106.03%
Vitamin C:56.17mg
68.08%
Manganese:0.64mg
32.08%
Vitamin B1:0.45mg
29.85%
Potassium:1041.55mg
29.76%
Phosphorus:289.29mg
28.93%
Vitamin B2:0.45mg
26.7%
Fiber:6.05g
24.2%
Vitamin B3:4.35mg
21.76%
Copper:0.42mg
20.98%
Iron:3.62mg
20.13%
Folate:80.09µg
20.02%
Vitamin B6:0.39mg
19.27%
Vitamin E:2.6mg
17.32%
Selenium:11.46µg
16.37%
Magnesium:65.19mg
16.3%
Calcium:144.87mg
14.49%
Zinc:1.96mg
13.08%
Vitamin B12:0.71µg
11.78%
Vitamin B5:1.09mg
10.88%
Source:Allrecipes