Seasonal Kitchen

Squash Stuffed with Couscous

plus Scallions and Goji Berries
4.2
Average: 4.2 (5 votes)
(5 votes)
Squash Stuffed with Couscous
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
520
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie520 cal.(25 %)
Protein14 g(14 %)
Fat20 g(17 %)
Carbohydrates70 g(47 %)
Sugar added0 g(0 %)
Roughage20.6 g(69 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E11.2 mg(93 %)
Vitamin K52.9 μg(88 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.3 mg(61 %)
Vitamin B₆0.9 mg(64 %)
Folate282 μg(94 %)
Pantothenic acid3.2 mg(53 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C99 mg(104 %)
Potassium2,520 mg(63 %)
Calcium208 mg(21 %)
Magnesium96 mg(32 %)
Iron7.6 mg(51 %)
Iodine15 μg(8 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2.4 g
Uric acid376 mg
Cholesterol0 mg
Complete sugar36 g

Ingredients

for
4
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
How healthy are the main ingredients?
Apple juicePumpkinsaltNutmegolive oil

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.