Vegan Weight Loss Recipe

Braised Pumpkin with Sage

and Tomato Couscous
4.941175
Average: 4.9 (17 votes)
(17 votes)
Braised Pumpkin with Sage

Braised Pumpkin with Sage - Hot seduction from the oven, nutritious and vegan

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
397
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie397 kcal(19 %)
Protein10 g(10 %)
Fat14 g(12 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.5 mg(36 %)
Folate87 μg(29 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium1,169 mg(29 %)
Calcium127 mg(13 %)
Magnesium100 mg(33 %)
Iron3.5 mg(23 %)
Iodine6 μg(3 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.1 g
Uric acid81 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
18 ounces Pumpkin
½ bunch Sage
2 garlic
1 lemon
salt
peppers
coarsely crushed dried chile peppers
2 ½ tablespoons olive oil
7 ounces Vegetable broth
4 ounces Couscous (instant)
½ bunch smooth parsley
3 tomatoes (about 9 oz.)
How healthy are the main ingredients?
Pumpkinolive oilSageparsleygarliclemon
Preparation

Kitchen utensils

1 Casserole dish, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Measuring cups, 1 Tablespoon, 1 Small pot (with lid), 1 Citrus juicer, 1 Small bowl, 1 Fork, 1 Oven rack, 1 Slotted spatula

Preparation steps

1.
Braised Pumpkin with Sage preparation step 1

Rinse pumpkin and remove seeds. Cut the pumpkin into 1-inch pieces.

2.
Braised Pumpkin with Sage preparation step 2

Rinse sage, pat dry and pluck the leaves.

3.
Braised Pumpkin with Sage preparation step 3

Peel the garlic and cut into slices.

4.
Braised Pumpkin with Sage preparation step 4

Halve and juice lemon.

5.
Braised Pumpkin with Sage preparation step 5

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.

6.
Braised Pumpkin with Sage preparation step 6

Bring broth to a boil in a small pot. Add couscous, cover, remove from heat and allow to steep according to the package instructions.

7.
Braised Pumpkin with Sage preparation step 7

Rinse parsley, pat dry and finely chop leaves.

8.
Braised Pumpkin with Sage preparation step 8

Rinse tomatoes and remove stems. Dice into cubes.

9.
Braised Pumpkin with Sage preparation step 9

Stir the parsley, remaining lemon juice and remaining oil into the couscous and season with salt and pepper. Mix in the diced tomatoes.

10.
Braised Pumpkin with Sage preparation step 10

Serve the pumpkin with the tomato couscous.