Squash Stuffed with Couscous
Healthy, because
Even smarter
Nutritional values
Pumpkin is an excellent source of a variety of nutrients, including vitamin A, which supports healthy vision, and energizing fiber to keep you full for a long time.
If you don't have black rice, brown rice is a good substitute.
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 70 g | (47 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.6 g | (69 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 52.9 μg | (88 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 282 μg | (94 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 99 mg | (104 %) | ||
| Potassium | 2,520 mg | (63 %) | ||
| Calcium | 208 mg | (21 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 376 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 36 g |
Ingredients
- Ingredients
- 2 small Pumpkin (36 oz. each) or squash
- 2 ozs dried Goji berry (or cranberries)
- 3 scallions
- 6 ozs Couscous (instant)
- 7 ozs Vegetable broth
- 3 ozs Apple juice
- salt
- freshly ground peppers
- Nutmeg
- olive oil (for brushing)
- 4 Tbsps Canola oil
Preparation steps
Preheat the oven to 350ºF.
Rinse and halve the pumpkin and remove the seeds. Scoop out the pulp, leaving a 1/2" margin. Cut the flesh into small pieces.
Cover the goji berries with lukewarm water and leave to soak. Rinse and trim the scallions and cut into small rings. Soak the couscous for about 15 minutes in cold water.
For the sauce, combine half the chopped pumpkin with the vegetable broth and apple juice and bring to a boil. Cook for about 10 minutes until soft, drain (collecting the liquid) and purée.
Stir in as much of the cooking liquid as is necessary to create a creamy sauce. Season with salt, pepper and nutmeg.
Brush the insides of the pumpkin halves with olive oil. Place in the oven and cook for about 25 minutes until they are soft enough to be pricked with a toothpick.
Meanwhile, heat the canola oil in a nonstick pan and sauté the remaining pumpkin cubes with the scallions while stirring. Add the goji berries and simmer and then add the drained couscous.
Spoon the mixture into the pumpkin halves. Serve drizzled with the sauce.
