Baked Pumpkin Stuffed with Rice and Cranberries
Healthy, because
Even smarter
Nutritional values
Pumpkin is an excellent source of a variety of nutrients, including vitamin A, which supports healthy vision, and energizing fiber to keep you full for a long time. In addition, the grains provide carbohydrates and fiber, giving you more energy and a balanced digestion.
You can use any types of rice you have available.
(Percentage of daily recommendation)
| Calorie | 908 cal. | (43 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 182 g | (121 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 40.3 g | (134 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.4 mg | (128 %) | ||
| Vitamin K | 76.8 μg | (128 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 601 μg | (200 %) | ||
| Pantothenic acid | 7 mg | (117 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 182 mg | (192 %) | ||
| Potassium | 5,025 mg | (126 %) | ||
| Calcium | 369 mg | (37 %) | ||
| Magnesium | 239 mg | (80 %) | ||
| Iron | 14.5 mg | (97 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 6.4 mg | (80 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 771 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 71 g |
Ingredients
- For the pumpkin
- 4 small Pumpkin (or squash)
- For the filling
- 3 ½ ozs cooked Wild rice
- 7 ozs cooked Barley
- 10 ozs Long grain rice
- 2 onions
- 9 ozs Vegetable broth
- 4 Tbsps coarsely chopped Cranberry
- salt
- peppers
Preparation steps
Cut out a lid from each pumpkin. Remove seeds and scrape out a little from the pulp, leaving a small margin.
For the filling, peel the onions and chop very finely. Mix the onions with wild rice, barley and long-grain rice, season with salt and pepper, and stir in the cranberries.
Stuff the pumpkins with the filling, place in a shallow baking dish, and sprinkle with knobs of butter. Pour in the vegetable broth and cover the baking sheet with aluminum foil. Bake in a preheated oven at 350°F for about 30 minutes.
