Difference between revisions of "Pumpkin and tomato stew"

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(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)
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[[File:Pumpkin and tomato stew.jpeg|thumb]]
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[[File:Pumpkin and tomato stew2.jpeg|thumb]]
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Difficulty: 1/5
 
Difficulty: 1/5
  
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Servings: 4
 
Servings: 4
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{| 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'')'''
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|-
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| 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
 +
|-
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| 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:
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*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. Take off the heat once the potatoes and carrots have softened, but still retain their form.
+
*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

Pumpkin and tomato stew.jpeg
Pumpkin and tomato stew2.jpeg

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.

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