Your Recipe

Pumpkin Curry

Zutat  Menge  Kalorien 
Karotten, roh 248g 102kcal
Blumenkohl 128g 32kcal
Kürbis, roh 907.185g 236kcal
Bouillon/Hühnerbrühe 240g 641kcal
Knoblauch 16.86g 25kcal
Speisesalz 5.6g 0kcal
Kokosnussöl 14g 125kcal
Kokosmilch 425.243g 978kcal
Sojasauce aus Soja und Weizen (Shoyu) 16.6g 9kcal
Erdnussbutter, samt 32g 188kcal

Recipe Instructions:

ingredients
1 tablespoon of coconut oil
2 cloves of garlic, minced
1 small pie pumpkin (about 2 pounds before being peeled and cut)
2 cups of cauliflower florets, about 1/2 of a medium cauliflower
2 large carrot, thinly sliced
1 teaspoon of curry powder
1 15 ounce can of lite coconut milk
1 cup of broth
2 tablespoons of peanut butter
1 tablespoon of soy sauce
1 teaspoon of salt
instructions
In a large skillet over medium heat, melt the coconut oil and add in the minced garlic. Cook for 2 minutes.
Add in the pumpkin, cauliflower, and carrots and saute for 5 minutes as the veggies begin to soften a bit. Stir in the curry powder and cook for an additional minute.
Mix in the coconut milk, broth, almond butter, soy sauce, salt, and pepper and cook for 10 additional minutes as the veggies continue to cook. Once veggies are soft and the pumpkin and cauliflower are easily pierced with a fork, remove from the heat.
Serve on its own or over basmati rice and enjoy!!

Nährwertangaben 
Portionsgröße  508 g | ml
Menge pro Portion  584
2443
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 42g 53%
Gesättigte Fettsäuren  28g 141%
Natrium 15205mg 661%
Gesamte Kohlenhydrate  43g 15%
Ballaststoffe  6.6g 23%
Zucker  24g
Protein  18g 36%
Vitamin D 0mcg 0%
Kalzium 218mg 17%
Eisen  4.8mg 27%
Kalium 1613mg 34%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 1483.852 mcg 165%
Thiamin [B1] 0.276 mg 23%
Riboflavin [B2] 0.583 mg 45%
Niacin [B3] 5.59 mg 35%
Pantothensäure [B5] 1.734 mg 35%
Vitamin B6 0.48 mg 28%
Cobalamin [B12] 0.18 mcg 0%
Folat [B9] 106.025 mcg 0%
Vitamin C 44.445 mg 49%
Vitamin D 0 mcg 0%
Vitamin E 3.757 mg 25%
Vitamin K 15.838 mcg 13%
Betain 1.517 mg 0%
Cholin 109.094 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  42.6 g 15%
Sugars 24.4 g 49%
Ballaststoffe  6.6 g 23%
Carbohydrate 34.6 g 0%
Netto-Kohlenhydrate 18.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.385 g 0%
Arginin 0.871 g 0%
Asparaginsäure 0.936 g 0%
Cystein 0.138 g 0%
Glutaminsäure 1.785 g 0%
Glycin 0.362 g 0%
Histidin 0.191 g 0%
Isoleucin 0.307 g 0%
Leucin 0.54 g 0%
Lysin 0.443 g 0%
Methionin 0.118 g 0%
Phenylalanin 0.372 g 0%
Prolin 0.352 g 0%
Serin 0.427 g 0%
Threonin 0.356 g 0%
Tryptophan 0.095 g 0%
Tyrosin 0.293 g 0%
Valin 0.398 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 218.03 mg 17%
Kupfer 0.68 mg 76%
Fluorid 2.58 mcg 0%
Eisen  4.81 mg 27%
Magnesium 130.85 mg 31%
Mangan 1.71 mg 74%
Phosphor 381.62 mg 31%
Kalium 1612.61 mg 34%
Selen 28.18 mcg 51%
Natrium 15204.96 mg 661%
Zink 2.03 mg 18%
andere
Nährstoff Menge  DV
Wasser 370.728 g 0%
Asche 35.277 g 0%