Recipes · Turkish · Desserts
Kabak Tatlısı
One serving has 368 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin A (121%), copper (52%), manganese (41%), riboflavin (25%), vitamin C (22%) and phosphorus (20%). Ready in 85 minutes.
- Preparation: 40 min
- Cooking: 45 min
- Makes: 1 serving (255 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, nut
Ingredients
- 180 g Pumpkin, raw
- 40 g Sugar
- 15 g Walnuts
- 20 g Cream, heavy
Method
- Peel and cut the pumpkin into thick chunks, then layer them in a pot with the sugar; there's no need to add water, as the pumpkin releases its own liquid.
- Let sit for 30 minutes so the sugar starts drawing out the juices.
- Bring to a simmer over low heat, then cover and cook gently for 40-45 minutes, without stirring too much, until the pumpkin is completely tender and sitting in a thick, syrupy liquid.
- Let cool to room temperature or chill.
- Serve with the walnuts scattered over and a spoonful of cream alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 368 kcal | 17% |
| Carbohydrates | 54.3 g | |
| Water | 177 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 4.7 g | 10% |
| Tryptophan | 0.06 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.31 g | |
| Lysine | 0.19 g | |
| Methionine | 0.07 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.16 g | |
| Valine | 0.21 g | |
| Histidine | 0.1 g | |
| Fat | 17.2 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6 g | |
| Saturated | 5.6 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 22.6 mg | |
| Calcium | 66.1 mg | 7% |
| Copper | 0.47 mg | 52% |
| Iron | 1.9 mg | 11% |
| Magnesium | 46.7 mg | 15% |
| Manganese | 0.74 mg | 41% |
| Phosphorus | 143 mg | 20% |
| Potassium | 698 mg | 15% |
| Selenium | 2.1 µg | 4% |
| Sodium | 7.9 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.72 mg | 14% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 44.3 µg | 11% |
| Cobalamin (vitamin B12) | 0.03 µg | 1% |
| Choline | 24 mg | 6% |
| Vitamin A | 849 µg | 121% |
| Vitamin C | 16.5 mg | 22% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 3 µg | 3% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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