Greens With Pumpkin Seeds

1. Roughly chop onion, spring onions, spinach and marrows.

2. First slightly fry onion, then mix in spring onions, spinach, marrows and crushed pumpkin seeds. Season with pinch of salt and black pepper.

3. Leave to cook on very low heat, allowing natural veggie juices to cook the meal. Add a few tablespoons of water if necessary.

4. Should be ready in about 10 minutes.

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Nutrient	Quantity
Total fats	28.238 g
Protein	2.2462 g
Carbohydrates	14.6942 g
Energy	312.14 kCal
Fatty acids, total saturated 18:3 undifferentiated	2.5877 g
Water	154.0656 g
Aspartic acid	0.2095 g
Calcium, Ca	39.12 mg
Lutein + zeaxanthin	6 g
Fiber, total dietary	2.792 g
Fatty acids, total saturated 22:0	0.0924 g
Carotene, beta	1.5 g
Niacin	0.3291 mg
Vitamin A, RAE	5.5 g
Fatty acids, total trans-polyenoic	0.1022 g
Arginine	0.1813 g
Riboflavin	0.0484 mg
Tocopherol, beta	0.0028 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	2.5584 g
Fatty acids, total saturated 20:1	0.3688 g
Glutamic acid	0.451 g
Stigmasterol	0.84 mg
Sodium, Na	6.66 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0606 g
Total lipid (fat)	28.238 g
Manganese, Mn	0.2366 mg
Fructose	1.935 g
Proline	0.0367 g
Fatty acids, total saturated 16:0	1.27 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	5.2192 g
Sucrose	1.485 g
Choline, total	9.206 mg
Fatty acids, total polyunsaturated 18:1 t	0.0084 g
Sugars, total	6.36 g
Serine	0.0559 g
Fatty acids, total saturated 18:0	0.5924 g
Vitamin B-6	0.2112 mg
Selenium, Se	0.816 g
Ash	0.756 g
Tocotrienol, delta	0.0028 mg
Fatty acids, total saturated 18:1 undifferentiated	17.3142 g
Pantothenic acid	0.2652 mg
Phenylalanine	0.0586 g
Beta-sitosterol	115.64 mg
Copper, Cu	0.0798 mg
Betaine	0.15 mg
Thiamin	0.0782 mg
Methionine	0.0116 g
Iron, Fe	0.4888 mg
Carbohydrate, by difference	14.6942 g
Phosphorus, P	63.96 mg
Folate, total	32.9 g
Fatty acids, total polyunsaturated 18:2 t,t	0.1022 g
Tocopherol, gamma	7.6552 mg
Alanine	0.0627 g
Valine	0.0586 g
Fatty acids, total saturated 18:2 undifferentiated	5.3548 g
Glycine	0.0602 g
Glucose (dextrose)	2.955 g
Fatty acids, total saturated 14:0	0.006 g
Zinc, Zn	0.4376 mg
Isoleucine	0.0426 g
Tocopherol, delta	0.2772 mg
Fatty acids, total saturated 12:0	0.0007 g
Fatty acids, total polyunsaturated	7.9425 g
Leucine	0.0725 g
Tocotrienol, alpha	0.0684 mg
Vitamin A, IU	110.8 IU
Folate, DFE	32.9 g
Tryptophan	0.0263 g
Vitamin C, total ascorbic acid	18.602 mg
Phytosterols	22.5 mg
Fatty acids, total polyunsaturated 18:1 c	17.2799 g
Fatty acids, total saturated 20:0	0.182 g
Campesterol	67.48 mg
Tyrosine	0.0371 g
Vitamin K (phylloquinone)	20.564 g
Fatty acids, total saturated	2.1435 g
Histidine	0.034 g
Fatty acids, total monounsaturated	17.7436 g
Threonine	0.046 g
Folate, food	32.9 g
Vitamin E (alpha-tocopherol)	4.9188 mg
Fatty acids, total trans	0.1106 g
Fatty acids, total trans-monoenoic	0.0084 g
Magnesium, Mg	22.26 mg
Lysine	0.0917 g
Potassium, K	319.98 mg
Cystine	0.0124 g
Fluoride, F	1.65 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Spinach	1 bunch	0	0	0
Onion	1	60	14.01	0.15
Spring onion	1 bunch	0	0	0
Zucchini	2	4.62	0.6842	0.088
canola oil	2 tablespoons	247.52	0	28
pumpkin seed	0.25 cup	0	0	0