Directions:
- In a skillet, sauté the onions first with one tbs olive oil and one ounce sundried tomatoes and then add the peppers and spinach together for an additional few minutes on medium heat. For extra protein, add some tofu or veggie crumbles by adding them to the skillet first then into the pot with the other ingredients. In a big pot, pour in all canned ingredients, stirring in the pumpkin last and heat on medium. Add the sautéed vegetables and stir together mixing every minute for about 10-15 seconds and add the seasonings to taste and finish cooking for a few minutes until everything is fully heated all the way through. Top with feta or parmesan cheese if you wish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 161.73 Kcal (677 kJ) | ||
| Calories from fat | 68.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.57g | 12% | |
|---|---|---|---|
| Cholesterol | 12.9mg | 4% | |
| Sodium | 208.19mg | 9% | |
| Potassium | 525.7mg | 11% | |
| Total Carbs | 17.64g | 6% | |
| Sugars | 3.25g | 13% | |
| Dietary Fiber | 4.84g | 19% | |
| Protein | 7.86g | 16% | |
| Vitamin C | 11mg | 18% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 2.9mg | 16% | |
| Calcium | 172.5mg | 17% | |
| Amount Per 100 g | |||
| Calories | 120.04 Kcal (503 kJ) | ||
| Calories from fat | 50.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.62g | 12% | |
|---|---|---|---|
| Cholesterol | 9.57mg | 4% | |
| Sodium | 154.52mg | 9% | |
| Potassium | 390.18mg | 11% | |
| Total Carbs | 13.09g | 6% | |
| Sugars | 2.41g | 13% | |
| Dietary Fiber | 3.59g | 19% | |
| Protein | 5.83g | 16% | |
| Vitamin C | 8.2mg | 18% | |
| Vitamin A | 0.3mg | 13% | |
| Iron | 2.2mg | 16% | |
| Calcium | 128mg | 17% | |
* 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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