Stew in a Pumpkin Recipe With Nutrition Data and Calorie Count

Stew in a Pumpkin

Hearty Fall dish.

Yields:

6 servings

Prep Time:

30 mins

Cook Time:

60 mins

Meal Type:

Soup
Main Dish
Lunch

Rating:

Ingredients

1/4 up all-purpose flour
3 cups organic beef broth
1 cup onions, chopped
10 oz baby carrots
10 oz red potatoes
5 red baby potatoes
16 oz lean beef top sirloin
1 lb pumpkin

Directions

Hollow out pumpkin. Reserve seeds (they can be washed, dried, tossed with coconut oil and roasted on a baking sheet alongside the pumpkin).
Sauté veggies on the stove top just until slightly tender.
Add cubed sirloin steak. Cook until browned.
Mix flour into beef broth and pour over veggie mix. Cook until thickened.
Ladle stew into pumpkin and place the lid in top.
Put the pumpkin into a foil lined baking dish and bake at 350 °F (175 °C) for 1 hour.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 217

% Daily Value*

Total Fat

Amount Per Serving 3.4g

% Daily Value 4%
- Saturated Fat
  
  Amount Per Serving 1.058g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.187g
- Monounsaturated Fat
  
  Amount Per Serving 1.096g
Cholesterol

Amount Per Serving 30mg

% Daily Value 10%
Sodium

Amount Per Serving 369mg

% Daily Value 16%
Total Carbohydrate

Amount Per Serving 26.18g

% Daily Value 10%
- Dietary Fiber
  
  Amount Per Serving 2.7g
  
  % Daily Value 10%
- Total Sugars
  
  Amount Per Serving 5.56g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 21.03g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 67mcg

% Daily Value 7%
Vitamin C

Amount Per Serving 24mg

% Daily Value 27%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 15mg

% Daily Value 83%
Potassium

Amount Per Serving 892mg

% Daily Value 19%

Nutrition summary:

Calories 217 KCal
Fat 3.4 g
Carbs 26.18 g
Protein 21.03 g

There are 217 calories in 1 serving of Stew in a Pumpkin.

How long would it take to burn off 217 KCal?
Basketball	22 minutes
Cycling (10 MPH)	30 minutes
Jogging	18 minutes
Running	14 minutes
Swimming (crawl, moderate pace)	21 minutes
Walking	25 minutes
Weight Training	25 minutes
Values estimated based on person weighing 160 lbs.