Sweet and sour pumpkin

Sweet and sour pumpkin recipe . Pumpkin has been developed as a vegetable that can be prepared in many ways and all of them delicious. The proportions of the pumpkin nutrients can vary according to the type and quantity of the vegetable, in addition to other factors that may intervene in the modification of its nutrients, depending on the preparation of the pumpkin, its properties and nutritional characteristics may vary.

Summary

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  • 1 Pumpkin properties
  • 2 Nutritional value
    • 1 Main nutrients
  • 3 Ingredients
  • 4 Elaboration
    • 1 Suggestion
  • 5 Source

Pumpkin properties

Among the foods in the category of vegetables that we have available among the foods in our usual store or supermarket, is pumpkin. This food belongs to the group of fresh vegetables. Below you can see information about the properties and benefits that pumpkin brings to your body, as well as the amount of each of its main nutrients.

Among the nutritional properties of pumpkin, it should be noted that it has the following nutrients:

  • 80 mg. of iron
  • 13 g. protein
  • 22 mg. calcium
  • 16 g. fiber
  • 304 mg. potassium
  • 40 mg. iodine
  • 20 mg. zinc
  • 59 g. carbohydrates
  • 8 mg. magnesium
  • 10 mg. of sodium
  • 58 ug. vitamin A
  • 05 mg. vitamin B1
  • 07 mg. vitamin B2
  • 35 mg. vitamin B3
  • 40 ug. vitamin B5
  • 11 mg. vitamin B6
  • 40 ug. vitamin B7
  • 36 ug. vitamin B9
  • 0 ug. vitamin B12
  • 12 mg. vitamin C
  • 0 ug. vitamin D
  • 06 mg. vitamin E
  • 10 ug. vitamin K
  • 44 mg. phosphorous
  • 37 kcal. of calories
  • 0 mg. cholesterol
  • 13 g. of fat
  • 89 g. of sugar
  • 44 mg. purines

Nutritional value

The main nutrients of the pumpkin are shown below as well as the details of its nutritional properties such as the proportion of each of the pumpkin.

  • Calories 28.37 kcal.
  • Fat 0.13 g.
  • Cholesterol 0 mg.
  • Sodium 3.10 mg.
  • Carbohydrates 4.59 g.
  • Fiber 2.16 g.
  • Sugars 3.89 g.
  • Protein 1.13 g.
  • Vitamin A 127.58 ug. Vitamin C 12 mg.
  • Vitamin B12 0 ug. Calcium 22 mg.
  • Iron 0.80 mg. Vitamin B3 0.35 mg.

Main nutrients

  • Calories
  • Vitamins
  • Minerals
  • Protein
  • Amino acids
  • Carbohydrates

Ingredients

  • Pumpkin 1000g 1 medium unit
  • Salt 10g 1 tsp
  • Oil 34g 2 tablespoons
  • Chili cap 100g 1 medium unit
  • Garlic 8g 4 cloves
  • Vinegar 125g ½ cup
  • Ginger 10g 1 slice
  • Brown sugar 28g 2 tablespoons
  • Basil 2g 1 sprig

Elaboration

  • Place the pumpkin cubes in the pot and cover with the boiling water and salt, cover and cook al dente without overcooking.
  • Separately sauté the onion, the chili and the garlic, cut finely in the oil
  • Add the cooked pumpkin, vinegar, grated ginger, sugar and basil
  • Let cook until it thickens slightly
  • Finally rectify the point of salt

Suggestion

Do not discard the pumpkin seeds, they can be placed in salted water for ½ hour, drain and toast them in a thick-bottomed frying pan over low heat.

 

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