Curried Pumpkin Stew with Roasted Pepitas Recipe

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Curried Pumpkin Stew with Roasted Pepitas

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Ingredients:

Serving

1 tbsp olive oil, divided
2 cups thinly sliced leeks
1 tbsp minced peeled fresh ginger
3 garlic cloves, minced
1 tbsp curry powder
1/2 tsp minced seeded serrano chile
3 cups water
3 cups cubed peeled fresh pumpkin (about 1 lb)
1 cup light coconut milk
2 tsp brown sugar
1 (16-oz) can white kidney beans, rinsed and drained
1/4 cup chopped fresh cilantro
1 tbsp lime juice
1/2 tsp salt
1/4 cup hulled raw pepitas ( pumpkin seeds)

Directions:

Heat 1 teaspoon oil in a large Dutch oven over medium heat. Add leeks; sauté until tender, about 4 minutes. Stir in ginger and next 3 ingredients; cook 1 minute. Add water and next 3 ingredients. Bring to a boil; reduce heat, and simmer until pumpkin is tender, about 15 to 20 minutes. Stir in beans and next 3 ingredients; cook until beans are heated through, about 2 to 3 minutes.
Heat 2 teaspoons oil in a small saucepan over medium heat. Add pepitas, and sauté, stirring frequently, until lightly browned, about 2 to 3 minutes. Ladle stew into shallow bowls and top each serving with 1 tablespoon roasted pepitas.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	293.05 Kcal (1227 kJ)
Calories from fat	193.43 Kcal
		% Daily Value*
Total Fat	21.49g	33%
Sodium	364.29mg	15%
Potassium	694.46mg	15%
Total Carbs	24.34g	8%
Sugars	9.25g	37%
Dietary Fiber	4.82g	19%
Protein	6.65g	13%
Vitamin C	21.7mg	36%
Iron	5.6mg	31%
Calcium	98.7mg	10%

Amount Per 100 g
Calories	67.5 Kcal (283 kJ)
Calories from fat	44.55 Kcal
		% Daily Value*
Total Fat	4.95g	33%
Sodium	83.91mg	15%
Potassium	159.96mg	15%
Total Carbs	5.61g	8%
Sugars	2.13g	37%
Dietary Fiber	1.11g	19%
Protein	1.53g	13%
Vitamin C	5mg	36%
Iron	1.3mg	31%
Calcium	22.7mg	10%

* 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.

Tastes

salty
savory
bitter
sweet

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