Pumpkin with Coconut and Curry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Pumpkin with Coconut and Curry
45 min.
4
327kcal

Suggestions

Ingredients

  • can coconut milk 
  • 0.3 cup coconut or shredded plus more for garnish
  • teaspoon pepper red crushed
  • teaspoon curry 
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  • 0.5 cup onion thinly sliced
  • cups pumpkin diced
  • servings salt and pepper 
  • tablespoon vegetable oil 

Equipment

  • sauce pan

Directions

  1. Heat the vegetable oil in a medium sauce pan.
  2. Add the onions and cook for about 5 minutes.
  3. Add the garlic and pumpkin and cook for about 2 minutes over medium-low heat.
  4. Add the coconut milk, cumin, curry, salt, pepper and crushed red pepper. Cover and cook for 10 minutes.
  5. Add the shredded coconut, stir and cook for 2 minutes more.
  6. Serve immediately.

Nutrition Facts

Calories327kcal
Protein4.68%
Fat76.15%
Carbs19.17%

Properties

Glycemic Index
37.25
Glycemic Load
5.55
Inflammation Score
-10
Nutrition Score
16.673043416894%

Flavonoids

Luteolin
1.89mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:326.91kcal
16.35%
Fat:29.77g
45.8%
Saturated Fat:23.7g
148.1%
Carbohydrates:16.86g
5.62%
Net Carbohydrates:12.76g
4.64%
Sugar:7.87g
8.74%
Cholesterol:0mg
0%
Sodium:221.09mg
9.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.11g
8.23%
Vitamin A:10031.9IU
200.64%
Manganese:1.24mg
61.91%
Copper:0.46mg
23.19%
Potassium:735.32mg
21.01%
Vitamin C:15.25mg
18.49%
Iron:3.19mg
17.71%
Phosphorus:170.01mg
17%
Fiber:4.1g
16.41%
Magnesium:58.18mg
14.54%
Vitamin E:1.99mg
13.25%
Selenium:7.63µg
10.9%
Folate:41.05µg
10.26%
Vitamin K:8.78µg
8.36%
Vitamin B2:0.14mg
8.36%
Zinc:1.21mg
8.08%
Vitamin B3:1.61mg
8.04%
Vitamin B6:0.16mg
7.9%
Vitamin B1:0.1mg
6.88%
Vitamin B5:0.58mg
5.82%
Calcium:53.74mg
5.37%