Hokkaido Pumpkin Stuffed with Marinated Pumpkin Salad

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Hokkaido Pumpkin Stuffed with Marinated Pumpkin Salad
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Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
302
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie302 cal.(14 %)
Protein9 g(9 %)
Fat11 g(9 %)
Carbohydrates40 g(27 %)
Sugar added1 g(4 %)
Roughage16.7 g(56 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E13.8 mg(115 %)
Vitamin K43.8 μg(73 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.9 mg(64 %)
Folate278 μg(93 %)
Pantothenic acid3.1 mg(52 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C104 mg(109 %)
Potassium2,373 mg(59 %)
Calcium177 mg(18 %)
Magnesium68 mg(23 %)
Iron6.2 mg(41 %)
Iodine11 μg(6 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.4 g
Uric acid339 mg
Cholesterol0 mg
Complete sugar34 g

Ingredients

for
4
Ingredients
3 Hokkaido pumpkin
2 onions
4 Tbsps sunflower oil
100 milliliters Orange juice
1 Tbsp Orange marmalade
3 Tbsps apple cider vinegar
2 sprigs Lemon verbena
salt
peppers
How healthy are the main ingredients?
Orange juiceapple cider vinegarHokkaido pumpkinonionsalt

Preparation steps

1.

For the stuffed pumpkins: Rinse the pumpkins and cut in half lengthwise. Remove the seeds and put 4 of the halves on serving plates. Cut the remaining 2 halves into thin strips with a peeler. Put the strips in a bowl.

2.

Peel and finely chop the onions. Heat 1 tablespoon of the oil in a skillet. Add the onions and cook until translucent. Stir in the orange juice and reduce by half. Set aside and allow to cool.

For the dressing: In a bowl, whisk the remaining oil with the marmalade and vinegar. Rinse the verbena, shake dry, pluck leaves and chop. Stir into the marmalade mixture and season with salt and pepper to taste. Stir the dressing into the pumpkin strips and allow to marinate for 20 minutes.

3.

Season with salt and pepper to taste. Fill the pumpkin halves with the marinated pumpkin strips and the onions.

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