EatSmarter exclusive recipe

Roasted Pumpkin Wedges

with Tomatoes and Lentils
4.3
Average: 4.3 (10 votes)
(10 votes)
Roasted Pumpkin Wedges

Roasted Pumpkin Wedges - Combines all the colors of autumn on a plate

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
228
calories
Calories

Healthy, because

Even smarter

Nutritional values

Due to its draining potassium and fiber, this low-fat and low-calorie dish is ideal for those who want to keep their slim lines in view.

Make sure that the pumpkin seed oil is of good quality, ideally cold-pressed and organic.

1 serving contains
(Percentage of daily recommendation)
Calorie228 kcal(11 %)
Protein12 g(12 %)
Fat4 g(3 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage7.5 g(25 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.6 mg(43 %)
Folate125 μg(42 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.5 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C50 mg(53 %)
Potassium1,364 mg(34 %)
Calcium179 mg(18 %)
Magnesium120 mg(40 %)
Iron5.3 mg(35 %)
Iodine7 μg(4 %)
Zinc2 mg(25 %)
Saturated fatty acids0.8 g
Uric acid99 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2 ounces
small green Lentil (i.e. Le Puy style)
1
2
2
½
Pumpkin (about 21 ounces)
2 teaspoons
coarse Sea salt
4 sprigs
smooth Parsley
1 piece
fresh Ginger root (approximately 2 inches)
Preparation

Kitchen utensils

1 Sieve, 1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Pot, 1 Lid, 1 large Non-stick pan, 1 Slotted spatula, 1 Teaspoon, 1 Wooden spoon, 1 Garlic press, 1 Peeler

Preparation steps

1.
Roasted Pumpkin Wedges preparation step 1

Rinse the lentils in a sieve and drain.

2.
Roasted Pumpkin Wedges preparation step 2

Peel the garlic and combine with lentils and 3/4 cup water in a pot. Bring to a boil, then cover and cook over low heat until lentils are tender, about 30 minutes.

3.
Roasted Pumpkin Wedges preparation step 3

Meanwhile, rinse the tomatoes and cut out the stems. Cut the tomatoes into quarters, remove seeds and cut the flesh into thin wedges.

4.
Roasted Pumpkin Wedges preparation step 4

Rinse the scallions, pat dry and cut diagonally into thin rings.

5.
Roasted Pumpkin Wedges preparation step 5

Halve the pumpkin and scoop out the seeds. Cut the pumpkin flesh into 8 wedges and then peel.

6.
Roasted Pumpkin Wedges preparation step 6

Heat the oil in a large non-stick skillet over medium heat. Cook the pumpkin until lightly browned on each side, about 4 minutes. After about 2 minutes, add the scallions. Sprinkle with sea salt.

7.
Roasted Pumpkin Wedges preparation step 7

Rinse parsley, shake dry and pluck leaves.

8.
Roasted Pumpkin Wedges preparation step 8

Peel the ginger root and pass through a garlic press into the lentils. 

9.
Roasted Pumpkin Wedges preparation step 9

Add tomatoes to the lentils and cook until heated through. Remove garlic and season the lentils with salt and pepper. Divide pumpkin wedges, scallions and the lentil mixture among warmed plates, garnish with parsley and serve.

Comments

 
Where am I supposed to get that pumpkin from? Not around here no way. get real and use ordinary ingredients.
Cyndy from EAT SMARTER's picture
Hi Laura, Pumpkin is seasonal so we would recommend substituting in any other firm squash for the pumpkin, such as butternut or acorn squash, which tend to be available year-round. Hope this helps!