Pumpkin and tomato stew

Difficulty: 1/5

Time: 1 hour

Servings: 4

[Collapse]Nutrition facts per serving
CALORIES PER SERVING (kcal): 550         (calories in whole recipe: 2200)
Proteins	41%	23.2g	Protein: lysine	61%	1.2g
			Protein: methionine	31%	0.3g
			Protein: isoleucine	53%	0.9g
Carbohydrates	89%	116.3g	Fibers	65%	24.6g
			Net carbs	n/a	91.7g
			Sugars	n/a	39.6g
Fats	8%	5.2g	Omega-3	12%	0.2g
			Omega-6	7%	1.1g
			Saturated fats	n/a	1.1g
Vitamin B1	48%	0.6mg	Vitamin B2	60%	0.8mg
Vitamin B3	72%	11.4mg	Vitamin B5	55%	2.7mg
Vitamin B6	131%	1.7mg	Folate	28%	111.6μg
Vitamin A	332%	2983.6μg	Vitamin C	101%	90.9mg
Vitamin E	82%	12.3mg	Vitamin K	50%	59.7μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	40%	402.1mg	Copper	169%	1.5mg
Iron	163%	13mg	Magnesium	58%	230.3mg
Manganese	105%	2.4mg	Phosphorus	86%	599.5mg
Potassium	96%	4523.1mg	Selenium	38%	20.7μg
Zinc	45%	5.0mg	Sodium to taste

Ingredients:

• 1kg roughly chopped carrots
• 1kg roughly chopped potatoes
• 1 roughly chopped big-sized onion
• 1kg roughly chopped pumpkin (without skin)
• 700g tomato paste or juice
• 500mL water
• 250g thinly diced tofu (similar to a mince)
• 2 tsp salt
• 1 tsp black pepper

Instructions:

• Pre-heat oven to 200°C.
• Put the tofu on a baking sheet lined with a silicone mat. Sprinkle with a little bit of salt and black pepper. Bake for 25 minutes.
• Put all of the ingredients except the tofu in a large pot in the same order as the ingredient list (carrots first, then potatoes, onions, pumpkin, etc.), as the ones at the bottom of the pot will cook faster.
• Bring the stew to a boil, and simmer for 30 minutes. There is no need to stir. Take off the heat once the potatoes and carrots have softened, but still retain their form.

Serving:

Scoop some of the stew in a bowl. Top with the crispy tofu bits. Crack some black pepper on top for an extra kick.