Pumpkin pan with mild peanut sauce

Makes 4 servings (as a side dish)

Calories per serving: approx. 190

protein per serving: approx. 10 g

fat per serving: approx. 15 g

carbohydrates per serving: approx. 2 g

Preparation time: approx. 25 minutes

Difficulty: easy

 

Ingredients Pumpkin pan with mild peanut sauce

 

• 2 carrots with carrot greens
• 750 g pumpkin meat
• 2 tablespoons peanut butter
• 175 ml water 4 teaspoons soy sauce 2 teaspoons lemon juice 1 teaspoon vegetable stock powder 50 g peanuts, roasted and salted salt chili powder  

Preparation Pumpkin pan with mild peanut sauce

 

1. Clean, peel and cut the carrot into bite-sized cubes. Wash the carrot greens and set aside. If necessary, peel the pumpkin and scrape out the seeds. Weigh the pumpkin flesh and dice bite-sized.

2. Heat the oil in a pan and add the carrots and cook for about 5 minutes, longer depending on your taste. Add the pumpkin, cook for another 10-15 minutes over medium heat, stirring occasionally. The exact cooking time depends on the size of the pumpkin cubes, the type of pumpkin and the consistency you prefer.

3. Add the peanut butter and water and stir. Add all remaining ingredients and season to taste.

4. Chop the carrot greens and sprinkle decoratively over the dish. Garnish with the peanuts before serving.

Good to know:

100 g of  pumpkin  has only 27 calories. But there are especially many carotenoids, vitamin A, calcium, potassium, iron and magnesium. The fiber ensures that pumpkin dishes keep you full for a long time. Pumpkin even protects against infectious diseases and inflammation, skin and eye diseases, some cancers, and is said to be able to improve mood.