Pumpkin Stuffed with Rice and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 425 cal. | (20 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22.6 g | (75 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 169.3 μg | (282 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 268 μg | (89 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 214 mg | (225 %) | ||
| Potassium | 2,912 mg | (73 %) | ||
| Calcium | 444 mg | (44 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 503 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 1 Pumpkin (Nutmeg or Hokkaido, 1.5 kg)
- 200 grams Basmati rice
- salt
- 4 Tomatoes
- 2 Celery
- 2 shallots
- 1 garlic clove
- 100 grams green Beans
- 1 red Bell pepper
- 1 yellow Bell pepper
- 2 Tbsps olive oil
- Cardamom (ground)
- 1 tsp Turmeric
- 1 tsp ginger (freshly grated)
- 100 milliliters Vegetable broth
- fresh cracked peppers
- 2 Tbsps cilantro (coarsely chopped)
Preparation steps
Cut the top of the pumpkin (making a lid) and remove the seeds and pulp. Scrape out the flesh, leaving a 1.5 cm (approximately 1/2 inch) border. Dice the scooped flesh.
Pour rice into 300 ml (approximately 1 1/4 cup) of boiling salted water cook just until al dente. Drain and set aside to cool. Blanch tomatoes in boiling salted water, peel, remove seeds and dice. Rinse, trim and slice celery. Peel shallots and garlic, cut shallots into rings and slice garlic. Rinse and trim green beans. Rinse bell peppers, cut in half, remove seeds and ribs and chop. Sauté the celery with the shallots and garlic in hot oil, then mix in bell peppers and green beans and season with a little cardamom and turmeric to taste. Add tomatoes, pumpkin, ginger and broth. Stir in rice and season with salt and pepper. Fill the hollowed pumpkin with the stuffing mixture, replace the lid and tie with kitchen twine to secure the lid. Cook in a steamer for 30-40 minutes. Remove the kitchen twine and serve rice in the pumpkin sprinkled with cilantro.
