Directions:
- Carve a hole in the top of the pumpkin and remove the seeds.
- Scoop out 2 cups of pumpkin and cube. Then set the pumpkin aside.
- In a large pot, simmer the cubed pumpkin chunks, beans, bell pepper, onion, potatoes, carrots, garlic, celery, tomatoes, and vegetable stock or water for 35 to 45 minutes.
- Stir occasionally and season to your taste.
- Place the pumpkin in a shallow pan and place the stew inside the pumpkin. Brush the outside of the pumpkin with a very light coating of vegetable oil.
- Bake the pumpkin and stew at 350°F for 2 hours, or until the pumpkin is tender.
- Serve out of the carved pumpkin while hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 72.93 Kcal (305 kJ) | ||
| Calories from fat | 0.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.06g | 0% | |
|---|---|---|---|
| Sodium | 66.99mg | 3% | |
| Potassium | 360.43mg | 8% | |
| Total Carbs | 16.51g | 6% | |
| Sugars | 4.8g | 19% | |
| Dietary Fiber | 3.23g | 13% | |
| Protein | 2.09g | 4% | |
| Vitamin C | 16.8mg | 28% | |
| Vitamin A | 1mg | 33% | |
| Iron | 5.8mg | 32% | |
| Calcium | 42.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 38.62 Kcal (162 kJ) | ||
| Calories from fat | 0.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.03g | 0% | |
|---|---|---|---|
| Sodium | 35.47mg | 3% | |
| Potassium | 190.85mg | 8% | |
| Total Carbs | 8.74g | 6% | |
| Sugars | 2.54g | 19% | |
| Dietary Fiber | 1.71g | 13% | |
| Protein | 1.11g | 4% | |
| Vitamin C | 8.9mg | 28% | |
| Vitamin A | 0.5mg | 33% | |
| Iron | 3.1mg | 32% | |
| Calcium | 22.7mg | 4% | |
* 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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