Kumara & Pumpkin Harvest Stew (Vegan, Low Sodium)
A recipe from New Zealand.
🇳🇿 New ZealandstewkumarapumpkinveganpescatarianlowSodiumlowSalthighCarbhealthyonePotantiInflammatoryheartHealthysimple
Nutrition (per serving)
330Calories
12 gProtein
62 gCarbs
8 gFat
12 gSugar
250 mgSalt
Ingredients
- 800 g Orange kumara (large dice)
- 800 g Pumpkin (peeled & large dice)
- 4 medium Carrots (thick slices)
- 1.5 L Low-sodium vegetable stock
- 2 large Onion (diced)
- 6 Garlic (whole cloves, peeled)
- few sprigs each Fresh thyme, rosemary & sage
- 1 tbsp Olive oil
- from 1 large lemon Fresh lemon juice
- 1/3 cup chopped (for serving) Fresh parsley
Method
- Heat olive oil in large pot. Add onion and garlic; cook gently 5 min until onion softens (no salt).
- Add kumara, pumpkin, carrots, herbs and low-sodium stock. Bring to gentle boil.
- Reduce heat, cover and simmer 35–45 min until vegetables are very tender and stew thickens slightly.
- Remove herb sprigs. Finish with fresh lemon juice to lift flavours. Serve sprinkled with parsley – naturally savoury, zero-added-salt vegan NZ harvest stew.
Match meals to your macros
Find meals that fit your calorie and protein targets, free.
Try it free in BmarchaiMore from New Zealand
Steamed Vegetable Dumplings
320 kcal · 12 g protein
High-Protein Greek Yoghurt & Berry Bowl
340 kcal · 32 g proteinPork Tenderloin with Kumara & Sage Purée & Cider Jus
480 kcal · 46 g protein
Māori Rewena Paraoa (Potato Bread)
240 kcal · 6 g proteinPrawn & Kumara Risotto
520 kcal · 38 g proteinSlow-Roasted Pork Belly with Kumara Terrine & Cider Caramel
620 kcal · 38 g proteinGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.