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 | 235.16 Kcal (985 kJ) | ||
| Calories from fat | 36.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.11g | 6% | |
|---|---|---|---|
| Sodium | 71.34mg | 3% | |
| Potassium | 619.87mg | 13% | |
| Total Carbs | 37.1g | 12% | |
| Sugars | 8.54g | 34% | |
| Dietary Fiber | 8.51g | 34% | |
| Protein | 9.04g | 18% | |
| Vitamin C | 22.9mg | 38% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 6.3mg | 35% | |
| Calcium | 49.4mg | 5% | |
| Amount Per 100 g | |||
| Calories | 58.08 Kcal (243 kJ) | ||
| Calories from fat | 9.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.01g | 6% | |
|---|---|---|---|
| Sodium | 17.62mg | 3% | |
| Potassium | 153.1mg | 13% | |
| Total Carbs | 9.16g | 12% | |
| Sugars | 2.11g | 34% | |
| Dietary Fiber | 2.1g | 34% | |
| Protein | 2.23g | 18% | |
| Vitamin C | 5.7mg | 38% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 1.5mg | 35% | |
| Calcium | 12.2mg | 5% | |
* 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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