Directions:
- Preheat the oven to 400 degrees.
- Cut the pumpkin or squash in half lengthwise and remove the seeds and fibers. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan. Bake for 40 to 50 minutes, or until easily pierced with a knife but still firm (if using squash, prepare the same way). When cool enough to handle, scoop out the pulp, and cut into large dice. Set aside until needed.
- Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
- Add the pumpkin and all the remaining ingredients except the last 2 and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
- If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Serve in shallow bowls.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 363.27 Kcal (1521 kJ) | ||
| Calories from fat | 36.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.02g | 6% | |
|---|---|---|---|
| Sodium | 6400.09mg | 267% | |
| Potassium | 602.4mg | 13% | |
| Total Carbs | 64.4g | 21% | |
| Sugars | 7.2g | 29% | |
| Dietary Fiber | 8.06g | 32% | |
| Protein | 9.21g | 18% | |
| Vitamin C | 35.1mg | 58% | |
| Iron | 1.2mg | 7% | |
| Calcium | 73.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 102.67 Kcal (430 kJ) | ||
| Calories from fat | 10.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.14g | 6% | |
|---|---|---|---|
| Sodium | 1808.89mg | 267% | |
| Potassium | 170.26mg | 13% | |
| Total Carbs | 18.2g | 21% | |
| Sugars | 2.04g | 29% | |
| Dietary Fiber | 2.28g | 32% | |
| Protein | 2.6g | 18% | |
| Vitamin C | 9.9mg | 58% | |
| Iron | 0.3mg | 7% | |
| Calcium | 20.7mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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