Squash and Kale with Pumpkin Seeds

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  • Category: Entree
  • Recipe tags: Entree
  • Author: Chef Robin Jeep

  • Number of servings: 8
  • Calories: 157


Braised kale, butternut squash, onions, and pumpkin seeds cooked in sweet, black fig vinegar.

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Nutrition Facts

Serving Size

Serving Per Recipe About 8

Amount Per Serving

Calories 157 Calories from Fat 45
% Daily Value*
Total Fat 5g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 227mg 9%
Total Carbohydrates 26g 9%
Dietary Fiber 5g 20%
Sugars 11g
Protein 7g 15%
Vitamin A 10266IU 205% Vitamin C 109mg 181%
Calcium 166mg 17% Iron 2mg 14%
Vitamin E 2mg 6% Vitamin K 601µg 751%
Thiamin 0mg 10% Riboflavin 0mg 10%
Vitamin D 0IU 0% Niacin 2mg 9%
Vitamin B6 0mg 22% Vitamin B12 0µg 0%
Pantothenic acid 0mg 3% Folate 134µg 33%
Phosphorus 208mg 21% Magnesium 98mg 24%
Zinc 1mg Selenium 3µg
Copper 1mg Manganese 1mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Full Breakdown

% Daily Value *
Water 128g
Energy 157kcal
Energy 660kJ
Protein 7g 15%
Total lipid (fat) 5g 7%
Ash 4g
Carbohydrate, by difference 26g 9%
Fiber, total dietary 5g 20%
Sugars, total 11g
Glucose (dextrose) 1g
Fructose 1g
Calcium, Ca 166mg 17%
Iron, Fe 2mg 14%
Magnesium, Mg 98mg 24%
Phosphorus, P 208mg 21%
Potassium, K 743mg 21%
Sodium, Na 227mg 9%
Zinc, Zn 1mg
Copper, Cu 1mg
Manganese, Mn 1mg
Selenium, Se 3µg
Vitamin C, total ascorbic acid 109mg 181%
Niacin 2mg 9%
Folate, total 134µg
Folate, food 134µg 33%
Folate, DFE 134µg
Choline, total 11mg
Vitamin A, RAE 514µg
Carotene, beta 5774µg
Carotene, alpha 213µg
Cryptoxanthin, beta 559µg
Vitamin A, IU 10266IU 205%
Lycopene 2181µg
Lutein + zeaxanthin 6980µg
Vitamin E (alpha-tocopherol) 2mg 6%
Tocopherol, gamma 1mg
Vitamin K (phylloquinone) 601µg 751%
Fatty acids, total saturated 1g 4%
Fatty acids, total monounsaturated 1g
18:1 undifferentiated 1g
18:1 c 1g
Fatty acids, total polyunsaturated 2g
18:2 undifferentiated 2g
18:2 n-6 c,c 1g
Phytosterols 4mg
Beta-sitosterol 1mg
Glutamic acid 1g
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