Difference between revisions of "Pumpkin and tomato stew"
From Philosophical Vegan Wiki
(Created page with "Difficulty: 1/5 Time: 1 hour Servings: 4 Ingredients: *1kg roughly chopped carrots *1kg roughly chopped potatoes *1 roughly chopped big-sized onion *1kg roughly chopped pu...") |
|||
(2 intermediate revisions by the same user not shown) | |||
Line 1: | Line 1: | ||
+ | [[File:Pumpkin and tomato stew.jpeg|thumb]] | ||
+ | |||
+ | [[File:Pumpkin and tomato stew2.jpeg|thumb]] | ||
+ | |||
Difficulty: 1/5 | Difficulty: 1/5 | ||
Line 4: | Line 8: | ||
Servings: 4 | Servings: 4 | ||
+ | |||
+ | {| class="wikitable sortable mw-collapsible" | ||
+ | |- | ||
+ | | colspan="3"|'''''Nutrition facts per serving''''' | ||
+ | |- | ||
+ | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 550 (''calories in whole recipe: 2200'')''' | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''41%''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''23.2g''''' | ||
+ | | style="background-color:#FFCEB5;"|Protein: lysine | ||
+ | | style="background-color:#FFCEB5;"|61% | ||
+ | | style="background-color:#FFCEB5;"|1.2g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: methionine | ||
+ | | style="background-color:#FFCEB5;"|31% | ||
+ | | style="background-color:#FFCEB5;"|0.3g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
+ | | style="background-color:#FFCEB5;"|53% | ||
+ | | style="background-color:#FFCEB5;"|0.9g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''89%''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''116.3g''''' | ||
+ | | style="background-color:#B5E6FF;"|Fibers | ||
+ | | style="background-color:#B5E6FF;"|65% | ||
+ | | style="background-color:#B5E6FF;"|24.6g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Net carbs | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|91.7g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Sugars | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|39.6g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''8%''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''5.2g''''' | ||
+ | | style="background-color:#EDCBFF;"|Omega-3 | ||
+ | | style="background-color:#EDCBFF;"|12% | ||
+ | | style="background-color:#EDCBFF;"|0.2g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Omega-6 | ||
+ | | style="background-color:#EDCBFF;"|7% | ||
+ | | style="background-color:#EDCBFF;"|1.1g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Saturated fats | ||
+ | | style="background-color:#EDCBFF;"|n/a | ||
+ | | style="background-color:#EDCBFF;"|1.1g | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|48% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.6mg | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|60% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.8mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
+ | | style="background-color:#FEE1C3;"|72% | ||
+ | | style="background-color:#FEE1C3;"|11.4mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
+ | | style="background-color:#FEE1C3;"|55% | ||
+ | | style="background-color:#FEE1C3;"|2.7mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
+ | | style="background-color:#FEE1C3;"|131% | ||
+ | | style="background-color:#FEE1C3;"|1.7mg | ||
+ | | style="background-color:#FEE1C3;"|Folate | ||
+ | | style="background-color:#FEE1C3;"|28% | ||
+ | | style="background-color:#FEE1C3;"|111.6μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | ||
+ | | style="background-color:#FEE1C3;"|332% | ||
+ | | style="background-color:#FEE1C3;"|2983.6μg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin C | ||
+ | | style="background-color:#FEE1C3;"|101% | ||
+ | | style="background-color:#FEE1C3;"|90.9mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin E | ||
+ | | style="background-color:#FEE1C3;"|82% | ||
+ | | style="background-color:#FEE1C3;"|12.3mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin K | ||
+ | | style="background-color:#FEE1C3;"|50% | ||
+ | | style="background-color:#FEE1C3;"|59.7μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Calcium | ||
+ | | style="background-color:#B5FFBB;"|40% | ||
+ | | style="background-color:#B5FFBB;"|402.1mg | ||
+ | | style="background-color:#B5FFBB;"|Copper | ||
+ | | style="background-color:#B5FFBB;"|169% | ||
+ | | style="background-color:#B5FFBB;"|1.5mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Iron | ||
+ | | style="background-color:#B5FFBB;"|163% | ||
+ | | style="background-color:#B5FFBB;"|13mg | ||
+ | | style="background-color:#B5FFBB;"|Magnesium | ||
+ | | style="background-color:#B5FFBB;"|58% | ||
+ | | style="background-color:#B5FFBB;"|230.3mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Manganese | ||
+ | | style="background-color:#B5FFBB;"|105% | ||
+ | | style="background-color:#B5FFBB;"|2.4mg | ||
+ | | style="background-color:#B5FFBB;"|Phosphorus | ||
+ | | style="background-color:#B5FFBB;"|86% | ||
+ | | style="background-color:#B5FFBB;"|599.5mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Potassium | ||
+ | | style="background-color:#B5FFBB;"|96% | ||
+ | | style="background-color:#B5FFBB;"|4523.1mg | ||
+ | | style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | ||
+ | | style="background-color:#B5FFBB;"|38% | ||
+ | | style="background-color:#B5FFBB;"|20.7μg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Zinc | ||
+ | | style="background-color:#B5FFBB;"|45% | ||
+ | | style="background-color:#B5FFBB;"|5.0mg | ||
+ | | colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | ||
+ | |} | ||
Ingredients: | Ingredients: | ||
Line 21: | Line 152: | ||
*Pre-heat oven to 200°C. | *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 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.) | + | *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. | + | *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: | 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. | Scoop some of the stew in a bowl. Top with the crispy tofu bits. Crack some black pepper on top for an extra kick. |
Latest revision as of 08:53, 21 May 2021
Difficulty: 1/5
Time: 1 hour
Servings: 4
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.