Pressure Cooker Winter Squash and Lentil Stew
1 servings of pressure cooker winter squash and lentil stew contains 319 Calories. The macronutrient breakdown is 67% carbs, 9% fat, and 24% protein. This is a good source of protein (36% of your Daily Value), fiber (35% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- In pressure-cooker pot on medium heat, cook shallots and ginger in oil 5 minutes or until shallots are golden, stir occasionally.
- Then add coriander and cardamom to the pot and cook for 1 minute, stirring. After 1 minute, add squash, lentils, broth and 1/4 teaspoon salt.
- Cover, lock and bring up to pressure on high. Reduce heat to medium-low. Cook 12 minutes. Release pressure by using quick-release function.
- Stir in spinach, vinegar and 1/2 teaspoon each of salt and pepper.
Nutrition Facts
For 1 servings of pressure cooker winter squash and lentil stew (430g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 319 | |
| Fats | 3g | 4% |
| Saturated fats | 0.3g | 2% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 993mg | 43% |
| Carbs | 56g | 20% |
| Net carbs | 46g | |
| Fiber | 10g | 35% |
| Sugar | 4g | |
| Protein | 20g | |
| Calcium | 98mg | 10% |
| Iron | 6mg | 74% |
| Potassium | 989mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 630μg | |
| Beta carotene | 4897μg | |
| Caffeine | 0mg | |
| Choline | 69mg | 13% |
| Copper | 1mg | 62% |
| Fluoride | 0μg | |
| Folate (B9) | 390μg | 98% |
| Lycopene | 0μg | |
| Magnesium | 86mg | 20% |
| Manganese | 2mg | 75% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 2mg | 34% |
| Phosphorus | 231mg | 33% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 13% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 57% |
| Vitamin A IU | 10873IU | |
| Vitamin A | 544μg | 60% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 43% |
| Vitamin C | 28mg | 32% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 17% |
| Vitamin K | 149μg | 124% |
| Zinc | 2mg | 23% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 32g | |
| Fats | ||
| Saturated fats | 0.3g | 2% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.3g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 1g | |
| Valine | 1g | |
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