Pumpkin Seed Stew

Pumpkin Seed Stew is a hearty and nourishing dish that combines the nutty flavor of pumpkin seeds with a medley of vegetables, creating a warm and satisfying meal. Perfect for a cozy evening, this stew is not only delicious but also packed with nutrients.

Ingredients

• Pumpkin seeds - 100 grams
• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1 medium, diced
• Vegetable broth - 500 ml
• Coconut milk - 200 ml
• Spinach - 100 grams, fresh
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Cumin - 1 teaspoon
• Paprika - 1/2 teaspoon
• Fresh parsley - for garnish

Steps

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes until the vegetables are slightly softened.
3. Add the pumpkin seeds to the pot and toast them for about 2 minutes, stirring regularly.
4. Pour in the vegetable broth and coconut milk, then season with salt, black pepper, cumin, and paprika. Bring to a boil.
5. Reduce the heat and let the stew simmer for 15 minutes, allowing the flavors to meld together.
6. Add the fresh spinach and cook for an additional 2-3 minutes until wilted.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 30 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 28 g
• Saturated Fat: 7 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Rich in healthy fats and protein from pumpkin seeds.
• Contains a variety of vitamins and minerals from the vegetables, supporting overall health.

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