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Pumpkin Stew Recipe

Looking for an easy Pumpkin stew recipe? Learn how to make Pumpkin stew using healthy ingredients.


Submitted by lgeisel

Makes 1 serving



A- High in fibre, high in saturated fat

Recipe Ingredients for Pumpkin stew

2 tablespoons Olive Oil
1 small Onions
1 Peppers, Sweet, Green
4 cloves Garlic
2 tablespoons Curry Powder
1 medium Tomatoes, Red, Ripe
14 oz. Coconut Milk
4 cups Pumpkin
1 teaspoon Thyme, Dried
1 Pepper, Black

Recipe Directions for Pumpkin stew

Heat the olive oil in a stew pot over medium heat. Add onion and celery and saute for five minutes. Add green pepper, garlic and curry powder, and saute for three minutes. Add tomato and saute for another two minutes. Pour in 1cup water. Bring to a simmer and cook 10 minutes, or until pumpkin feels tender, but still offers a little resistance to a fork. Remove from heat and serve over rice. Garnish with fresh cilantro if desired.
Categories

Main Dish

Nutrition Facts
Serving Size 210.2g
Amount Per Serving
Calories
201
Calories from Fat
142
% Daily Value*
Total Fat
15.8g
24%
Saturated Fat
11.2g
56%
Trans Fat
0.0g
Sodium
16mg
1%
Potassium
476mg
14%
Total Carbohydrates
15.9g
5%
Dietary Fiber
5.7g
23%
Sugars
6.7g
Protein
3.1g
Vitamin A 385% Vitamin C 26%
Calcium 6% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
A-
  Good points
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • Very high in saturated fat
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