Gluten-Free Squash Stew
1 bowl of gluten-free squash stew contains 346 Calories. The macronutrient breakdown is 78% carbs, 10% fat, and 11% protein. This is a good source of protein (19% of your Daily Value), fiber (22% of your Daily Value), and potassium (17% of your Daily Value).
- Makes
- 4 bowl
- Prep Time
- 5 minutes
- Cook Time
- 35 minutes
Ingredients
Directions
- Heat oil in large sauce pan or dutch oven over medium heat
- Add garlic, squash seeds and chopped onion and cook for 5-7 minutes before adding any herbs like thyme or rosemary
- add diced acorn squash and cook 10 minutes until soft, stir to avoid sticking
- Add wild rice, stir well and add 3 cups water
- Bring to a boil then simmer on low for 20 minutes
- Add raisins and serve
Nutrition Facts
For 1 bowl of gluten-free squash stew (195g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 346 | |
| Fats | 4g | 5% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 10mg | 0.4% |
| Carbs | 72g | 26% |
| Net carbs | 66g | |
| Fiber | 6g | 22% |
| Sugar | 12g | |
| Protein | 10g | |
| Calcium | 62mg | 6% |
| Iron | 2mg | 29% |
| Potassium | 780mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 244μg | |
| Caffeine | 0mg | |
| Choline | 24mg | 4% |
| Copper | 0.4mg | 50% |
| Fluoride | 42μg | |
| Folate (B9) | 77μg | 19% |
| Lycopene | 0μg | |
| Magnesium | 147mg | 35% |
| Manganese | 1mg | 47% |
| Niacin | 5mg | 31% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 321mg | 46% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 3μg | 5% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 21% |
| Vitamin A IU | 407IU | |
| Vitamin A | 20μg | 2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.5mg | 36% |
| Vitamin C | 13mg | 15% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 4μg | 3% |
| Zinc | 4mg | 34% |
| Sugars | ||
| Sugar | 12g | |
| Sucrose | 1g | |
| Glucose | 5g | |
| Fructose | 5g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.5g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| 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 | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.3g | |
| Phenylalanine | 0.5g | |
| Proline | 0.4g | |
| Serine | 1g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
