EatSmarter exclusive recipe

Pumpkin Cannelloni

with Pumpkin Seeds
3.4
Average: 3.4 (5 votes)
(5 votes)
Pumpkin Cannelloni

Pumpkin Cannelloni - Proof that meat is not the only filling for these noodles

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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
479
calories
Calories

Healthy, because

Even smarter

Nutritional values

If you cannot find Pumpkin you can use orange butternut squash which includes a high amount of beta-carotene. It serves as cell protection and is also converted in the body into vitamin A, which helps with eyesight. The potassium, which is abundant in this recipe, lowers blood pressure and is beneficial for the heart. 

To lower the fat content in this recipe, use skim milk and only half of the amount of pumpkin seeds and parmesan cheese the recipe requires.

1 serving contains
(Percentage of daily recommendation)
Calorie479 kcal(23 %)
Protein24 g(24 %)
Fat19 g(16 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.6 mg(75 %)
Vitamin D1 μg(5 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.5 mg(36 %)
Folate68 μg(23 %)
Pantothenic acid1.9 mg(32 %)
Biotin12.5 μg(28 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C20 mg(21 %)
Potassium1,032 mg(26 %)
Calcium384 mg(38 %)
Magnesium147 mg(49 %)
Iron4.8 mg(32 %)
Iodine20 μg(10 %)
Zinc3.2 mg(40 %)
Saturated fatty acids6.5 g
Uric acid67 mg
Cholesterol135 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions
2 garlic
1 piece Celery root
30 ounces Pumpkin (or Butternut Squash)
3 tablespoons Pumpkin seed
1 tablespoon olive oil
12 ounces Vegetable broth
salt
peppers
1 generous pinch ground cilantro
2 eggs
8 ounces
Nutmeg
7 ounces cannellini beans
2 ounces grated Parmesan
How healthy are the main ingredients?
oniongarlicPumpkinPumpkin seedolive oilsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Small skillet, 1 Tablespoon, 1 Measuring cups, 1 Wooden spoon, 1 Pot (with lid), 1 Sieve, 1 Bowl, 1 Whisk, 1 Piping bag, 1 rectangular Casserole dish (about 2.5 liters), 1 Fine grater

Preparation steps

1.
Pumpkin Cannelloni preparation step 1

Peel the onions and garlic. Halve onions and chop. Chop garlic.

2.
Pumpkin Cannelloni preparation step 2

Peel and cut the celery root into 1/4-inch cubes.

3.
Pumpkin Cannelloni preparation step 3

Rinse pumpkin, cut in half, remove the seeds fibrous part. Peel and cut pumpkin halves into 1/2-inch cubes.

4.
Pumpkin Cannelloni preparation step 4

Chop pumpkin seeds with a large knife. Toast until golden brown in a dry small pan and let cool.

5.
Pumpkin Cannelloni preparation step 5

Heat the olive oil in a pot and sauté onions and garlic until translucent. Add broth, pumpkin and celery. Bring to a boil, cover and simmer for about 10 minutes over low heat.

6.
Pumpkin Cannelloni preparation step 6

Stir in the pumpkin seeds. Season with salt, pepper and ground coriander.

7.
Pumpkin Cannelloni preparation step 7

Drain pumpkin mixture in a sieve, reserving 3/4 cup broth in a bowl. Allow pumpkin and broth to cool slightly.

8.
Pumpkin Cannelloni preparation step 8

Add eggs and milk to the strained broth and mix with a whisk. Season with salt, pepper and freshly grated nutmeg.

9.
Pumpkin Cannelloni preparation step 9

Put pumpkin mixture into a pastry bag (without a tip) and pipe into both sides of cannelloni to fill. Place stuffed cannelloni in a rectangular baking dish (2 1/2 quarts).

10.
Pumpkin Cannelloni preparation step 10

Pour egg mixture over the cannelloni, sprinkle with cheese, and bake in a preheated oven at 400°F until bubbling and golden brown on top, about 40 minutes. Let cool slightly before serving.