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Pressure Cooker Winter Squash and Lentil Stew⏱ 45 min total
Recipes

Pressure Cooker Winter Squash and Lentil Stew

Per 1 serving · 430 g · 10 ingredients

Calories
317
16%
of a 2,000 cal day
  • Protein
    20g
    24% of calories
  • Carbs
    55g
    67% of calories
  • Fat
    3.3g
    9% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Pressure Cooker Winter Squash and Lentil Stew (430 g) has 317 calories, with 20 g of protein, 55 g of carbohydrates and 3.3 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (40% DV), dietary fiber (34% DV) and Vitamin A (60% DV). Keep an eye on sodium, which provides 43% of the daily value.

Per 100 g
74cal
low energy density
Protein per 100 cal
6.3g
Net carbs
46g
carbs minus fiber
Fiber
9.6g
4.2 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Dietary fiber34%
  • Vitamin A60%
  • Vitamin C32%
  • Vitamin K124%
  • Thiamine57%

Good source of

10–19% of the daily value

  • Vitamin E17%
  • Riboflavin (B2)13%
  • Niacin18%
  • Choline13%
  • Calcium10%

Watch

20%+ of the daily value

  • Sodium43%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Select Sauté on the pressure cooker (or heat the pressure cooker pot over medium). Add the oil, then the sliced shallots and grated ginger; cook, stirring occasionally, until the shallots turn golden, about 5 minutes.

  2. 2

    Stir in the ground coriander and cardamom and cook until fragrant, about 1 minute. Add the butternut squash, rinsed lentils, and vegetable broth; season lightly with salt.

  3. 3

    Lock the lid and cook on high pressure for 12 minutes. Use quick release to depressurize, then open the lid carefully away from you.

  4. 4

    Stir in the spinach and cider vinegar until the greens wilt, 1 to 2 minutes. Season to taste with additional salt and black pepper before serving.

Vitamins & minerals

Amounts for 1 serving (430 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A544 μg
60%
Vitamin C28 mg
32%
Vitamin D0 μg
0%
Vitamin E2 mg
17%
Vitamin K149 μg
124%
Thiamine1 mg
57%
Riboflavin (B2)0.2 mg
13%
Niacin3 mg
18%
Vitamin B61 mg
43%
Folate (B9)390 μg
98%
Vitamin B120 μg
0%
Pantothenic acid2 mg
34%
Choline69 mg
13%

Minerals

NutrientAmount% Daily Value
Calcium97 mg
10%
Iron6 mg
72%
Potassium981 mg
21%
Magnesium84 mg
20%
Phosphorus230 mg
33%
Zinc2 mg
22%
Copper1 mg
62%
Manganese1 mg
62%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene630 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,897 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch32 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 317 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 60min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Pressure Cooker Winter Squash and Lentil Stew?

One serving of Pressure Cooker Winter Squash and Lentil Stew (1 serving) has 317 calories, which works out to 74 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Pressure Cooker Winter Squash and Lentil Stew high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Pressure Cooker Winter Squash and Lentil Stew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 46 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Pressure Cooker Winter Squash and Lentil Stew?

993 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pressure Cooker Winter Squash and Lentil Stew?

4.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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