Roasted Pumpkin Wedges
Roasted Pumpkin Wedges - Combines all the colors of autumn on a plate
Healthy, because
Even smarter
Nutritional values
Due to its draining potassium and fiber, this low-fat and low-calorie dish is ideal for dieters.
Make sure that the pumpkin seed oil is of good quality, ideally cold-pressed and organic.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 125 μg | (42 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 ozs small green Lentil (i.e. Le Puy style)
- 1 garlic clove
- 2 Tomatoes
- 2 scallions
- ½ Pumpkin (about 21 ounces)
- 2 tsps Pumpkin seed oil
- coarse Sea salt
- 4 sprigs smooth parsley
- 1 pc fresh ginger (approximately 2 inches)
- salt
- peppers
Kitchen utensils
Preparation steps
Rinse the lentils in a sieve and drain.
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.
Meanwhile, rinse the tomatoes and cut out the stems. Cut the tomatoes into quarters, remove seeds and cut the flesh into thin wedges.
Rinse the scallions, pat dry and cut diagonally into thin rings.
Halve the pumpkin and scoop out the seeds. Cut the pumpkin flesh into 8 wedges and then peel.
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.
Rinse parsley, shake dry and pluck leaves.
Peel the ginger root and pass through a garlic press into the lentils.
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.
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