Braised Pumpkin with Sage
Braised Pumpkin with Sage - Hot seduction from the oven, nutritious and vegan
Healthy, because
Even smarter
Nutritional values
Pumpkin provides a hearty portion of vitamin A. One portion covers about 90 percent of your daily requirement, which is great for our eyes.
If pumpkin isn't available, try Butternut Squash.
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 1,169 mg | (29 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 18 ozs Pumpkin
- ½ bunch Sage
- 2 garlic cloves
- 1 lemon
- salt
- peppers
- coarsely crushed dried chili peppers
- 2 ½ Tbsps olive oil
- 7 ozs Vegetable broth
- 4 ozs Couscous (instant)
- ½ bunch smooth parsley
- 3 Tomatoes (about 9 oz.)
Kitchen utensils
Preparation steps
Rinse pumpkin and remove seeds. Cut the pumpkin into 1-inch pieces.
Rinse sage, pat dry and pluck the leaves.
Peel the garlic and cut into slices.
Halve and juice lemon.
Place pumpkin pieces, sage, and garlic in a baking dish. Season with salt, pepper, and chile pepper to taste. Whisk together 2 tablespoons oil and 2 tablespoons lemon juice and drizzle over pumpkin. Bake in a preheated oven at 350°F/convection 325°F for about 30 minutes, turning occasionally.
Bring broth to a boil in a small pot. Add couscous, cover, remove from heat and allow to steep according to the package instructions.
Rinse parsley, pat dry and finely chop leaves.
Rinse tomatoes and remove stems. Dice into cubes.
Stir the parsley, remaining lemon juice and remaining oil into the couscous and season with salt and pepper. Mix in the diced tomatoes.
Serve the pumpkin with the tomato couscous.
