Mini Pumpkins Stuffed with Mushroom Risotto
Mini pumpkins stuffed with mushroom risotto - Autumn pleasure in mini format
Healthy, because
Even smarter
Nutritional values
The many dietary fibers and complex carbohydrates from pumpkins ensure balanced blood sugar and insulin levels. In terms of micronutrients found in mushrooms, especially vitamins B3 and B5, strengthen the nerves and promote mental performance.
If you can't find the mini pumpkins, you can also prepare the mini pumpkins stuffed with chervil-mushroom risotto as stuffed peppers: To do this, simply wash two peppers, cut them in half and remove the seeds, then proceed as described in the recipe. Or prepare the risotto as described and complement it with baked pumpkin from the oven (for example, Hokkaido or Butternut).
(Percentage of daily recommendation)
| Calorie | 563 cal. | (27 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 848 mg | (21 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Mini pumpkins
- 5 Tbsps olive oil
- salt
- peppers
- 2 shallots
- 2 garlic cloves
- 2509 ozs king oyster mushrooms (or portabello)
- 10 ozs risotto rice
- 9 ozs non-alcoholic white wine
- 28 ozs hot Vegetable broth
- 1 oz Parmesan
- 1 Tbsp butter
- 1 handful Chervil
- 4 Tbsps hazelnut kernels
Preparation steps
Wash pumpkins, cut off lid, and remove seeds. Rub pumpkin with 2 tablespoons olive oil, season with salt and pepper, replace lid, and cook on a baking sheet covered with baking paper in a preheated oven at 200 °C / 400 °F for approx. 45 minutes.
Meanwhile, for the risotto, peel shallots and garlic and chop both. Clean the herb mushrooms and cut into fine cubes. Sauté everything in a pot with remaining oil for 5 minutes over medium heat. Add rice and sauté for 2 minutes. Deglaze with wine and let it boil away a little. Then add 7 ounces of broth and let the rice absorb it, stirring occasionally. Continue to add broth in portions, cooking the rice in this way for 15-20 minutes; it should still have a slight bite.
Finely grate the Parmesan cheese. Towards the end of the cooking time, stir in butter and cheese. Wash chervil, shake dry, chop leaves finely and add 2/3 of them to risotto. Roast hazelnuts in a hot pan without fat over medium heat for 3 minutes; then chop.
Remove squash from oven, arrange on a platter or plates and fill with risotto. Sprinkle with remaining chervil and hazelnuts and put the lids back on.
