Small Pumpkin with Rice Filling
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
838
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 838 cal. | (40 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 143 g | (95 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 39.7 g | (132 %) |
more nutritional values
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 16.1 mg | (134 %) | ||
| Vitamin K | 87.6 μg | (146 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 2.1 mg | (150 %) | ||
| Folate | 631 μg | (210 %) | ||
| Pantothenic acid | 7.1 mg | (118 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 184 mg | (194 %) | ||
| Potassium | 5,159 mg | (129 %) | ||
| Calcium | 370 mg | (37 %) | ||
| Magnesium | 277 mg | (92 %) | ||
| Iron | 14 mg | (93 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 8.2 mg | (103 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 671 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 69 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the pumpkin
- 4 large Pumpkin (tops and bottoms removed)
- 2 Tbsps olive oil
- 2 cloves garlic cloves (finely chopped)
- 1 onion (finely chopped)
- 2 ⅔ cups Wild rice (cooked)
- ½ cup dried Cranberry
- 2 Tbsps butter (diced)
- salt
- freshly ground Black pepper
Preparation steps
1.
Preheat the oven to 180°C (160° fan) | 350F | gas 4.
2.
Use a sharp knife to core most of the flesh out of the centre of the pumpkins. Finely dice the flesh and mix with the olive oil, garlic, onion, wild rice, cranberries, and seasoning.
3.
Spoon the rice stuffing into the hollowed-out pumpkins and sit them in a large roasting or baking tray. Dot the tops with butter.
4.
Bake for 45 - 60 minutes until the flesh is tender. Remove and leave to cool briefly before serving with the carrot and sliced basil.
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