Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Pumpkin Stuffed with Rice and Vegetables

Pumpkin Stuffed with Rice and Vegetables

40 min., ready in 1 hr 30 min.
Time:
425
calories
Calories:
Health Score:
98 / 100
Ingredientsfor  
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)
How healthy are the main ingredients?
Basmati riceolive oilgingerPumpkinsaltTomato
Preparation
1.

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.

2.

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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie425 cal.(20 %)
Protein16 g(16 %)
Fat7 g(6 %)
Carbohydrates70 g(47 %)
Sugar added0 g(0 %)
Roughage22.6 g(75 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.