Healthy Gourmet Kitchen

Pumpkin Rice Bowl

Average: 5 (5 votes)
(5 votes)
Pumpkin Rice Bowl

Pumpkin Rice Bowl - This colorful autumn bowl is simple with many vital substances.

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40 min.

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Nutritional values

IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. Further information on the project "Tested IN FORM recipes" can be found here..

Lamb's lettuce is an optimal source of bone-strengthening calcium, blood-forming iron and cell-protecting vitamin A. The high proportion of short-chain fatty acids makes goat cheese particularly digestible.

If you want to make the dish vegan, you can replace the cheese with slices of fried tofu - this also tastes good and provides plenty of plant protein.

1 serving contains
(Percentage of daily recommendation)
Calorie572 kcal(27 %)
Protein19 g(19 %)
Fat23 g(20 %)
Carbohydrates66 g(44 %)
Sugar added0 g(0 %)
Roughage10.6 g(35 %)
Vitamin A1.2 mg(150 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.3 mg(36 %)
Vitamin K37.8 μg(63 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.5 mg(36 %)
Folate131 μg(44 %)
Pantothenic acid1.9 mg(32 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C33 mg(35 %)
Potassium1,090 mg(27 %)
Calcium174 mg(17 %)
Magnesium147 mg(49 %)
Iron5.8 mg(39 %)
Iodine58 μg(29 %)
Zinc3.5 mg(44 %)
Saturated fatty acids6 g
Uric acid201 mg
Cholesterol11 mg
Complete sugar20 g


7 ¼ ozs Brown rice
Iodized salt (With fluoride)
24 ozs pumpkin flesh (e.g. Hokkaido)
9 ozs carrots
1 Tbsp Canola oil
1 Tbsp Curry powder
3 ½ ozs Vegetable broth
3 ½ ozs Peas (frozen)
4 Tbsps Pumpkin seed
3 Tbsps Pumpkin seed oil
2 Tbsps lemon juice
2 ozs lamb's lettuce
3 ozs goat cheese rolls
2 Lemon balm
1 ½ ozs dried Cranberry (3 TBSP.)
How healthy are the main ingredients?
carrotPumpkin seedCranberryPumpkin seed oil

Preparation steps


Cook rice in 2.5 times the amount of boiling salted water according to package directions for 35 minutes.


Meanwhile, dice pumpkin flesh into small cubes. Clean carrots, peel and cut diagonally into thin slices. Heat canola oil in a frying pan. Fry pumpkin cubes in it for 5 minutes over medium heat. Then add carrots and fry for another 5 minutes. Season with salt and curry powder, add vegetable stock and peas and steam covered for another 5 minutes.


Meanwhile, for the dressing coarsely chop pumpkin seeds and mix with pumpkin seed oil, lemon juice, salt and pepper. Clean lamb's lettuce, wash and shake dry. Cut goat cheese roll into 12 slices. Wash lemon balm, shake dry, pluck leaves.


Mix rice and cranberries with pumpkin and carrots, season with salt and pepper and distribute in bowls. Arrange the goat cheese and lamb's lettuce next to it and drizzle with the dressing. Sprinkle bowls with lemon balm leaves and serve.