Healthy Gourmet Kitchen

Rice with Roasted Butternut Squash

and pomegranate seeds
Average: 5 (3 votes)
(3 votes)
Rice with Roasted Butternut Squash

Rice with roasted butternut squash - Simple, but really delicious!

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45 min.

Healthy, because

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Nutritional values

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

The Butternut squash provides us with a lot of beta-carotene. On the one hand, the secondary plant substance acts as an antioxidant, and at the same time it is a precursor of vitamin A, which is important for healthy eyes and radiant skin. Pomegranate seeds are bursting with secondary plant compounds that protect our cells from environmental irritants.

Unfortunately, pumpkin is not in season all year round. Alternatively, you can use sweet potatoes or carrots for the vegan dish. If you can't get fresh bay leaves, use dried ones instead.

1 serving contains
(Percentage of daily recommendation)
Calorie321 kcal(15 %)
Protein9 g(9 %)
Fat7 g(6 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K27.4 μg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.6 mg(47 %)
Vitamin B₆0.3 mg(21 %)
Folate76 μg(25 %)
Pantothenic acid1.5 mg(25 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26 mg(27 %)
Potassium628 mg(16 %)
Calcium67 mg(7 %)
Magnesium81 mg(27 %)
Iron3.9 mg(26 %)
Iodine19 μg(10 %)
Zinc1.9 mg(24 %)
Saturated fatty acids1.2 g
Uric acid165 mg
Cholesterol0 mg
Complete sugar11 g


14 ozs butternut squash pulp
2 Tbsps olive oil
2 shallots
1 red chili pepper
7 ozs Brown basmati rice
14 ozs Vegetable broth
1 tsp ground Turmeric
1 tsp ground Cumin
2 fresh bay leaves
8 ozs frozen Peas (defrosted)
½ pomegranate (seeds)
How healthy are the main ingredients?
olive oilsaltshallotCuminpomegranate

Preparation steps


Cut the pumpkin into 1/2-inch cubes, then mix with 1 tablespoon of oil, salt, and pepper. Spread on a baking tray and roast in a preheated oven at 180 °C / 350 °F for 15-20 minutes.


In the meantime, peel the shallots and dice finely. Clean, wash and finely chop the chili pepper. Heat remaining oil in a saucepan. Sauté shallots and chili in it over medium heat for 3 minutes. Rinse rice in cold water, add and stir-fry briefly, then deglaze with a little stock. Pour in remaining broth, season with salt, pepper, turmeric and cumin, add bay leaves and cook everything for about 25 minutes; add some broth if needed. Mix in peas and cook for another 5 minutes. Remove bay leaves and add diced pumpkin.


Season turmeric vegetable rice, sprinkle with pomegranate seeds and serve.