Tofu Stuffed Butternut Squash
Tofu Stuffed Butternut Squash - Warm and Savory!
Healthy, because
Even smarter
Nutritional values
The buttery, slightly nutty tasting pumpkin scores particularly well with its high beta-carotene content, which is good for skin, hair and eyesight. Just 100 grams of butternut squash covers 80 percent of the daily requirement of beta-carotene, as well as 20 percent of the daily requirement of vitamin C.
When buying cranberries, make sure you go for unsweetened or naturally sweetened fruits. In addition, they should preferably be unsulfured. Among other things, sulfurized dried fruits can trigger headaches in sensitive individuals.
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 44.5 μg | (74 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 20.8 μg | (46 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 806 mg | (20 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 134 mg | (45 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 204 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 14 ozs chickpeas (can; drained weight)
- 2 garlic cloves
- 1 ¾ ozs onions
- 1 Tbsp olive oil
- 7 ozs Silken tofu
- salt
- peppers
- ½ organic lemon (juice and peel)
- 1 Tbsp Curry powder
- 1 tsp honey
- 3 ½ ozs hazelnut kernels
- 1 ¾ ozs dried Cranberry
- 36 ozs small Butternut squash (2)
- 1 ½ ozs parsley (1 bunch)
Preparation steps
Rinse chickpeas and drain. Peel and chop garlic and onion. Heat oil in a pan and sauté garlic and onion for 2 minutes over medium heat. Finely puree both with chickpeas and silken tofu. Season with salt, pepper, lemon juice and zest, curry powder and honey.
Coarsely chop hazelnuts and cranberries. Mix 2/3 into the tofu cream. Wash the squash, cut in half, and scrape out the seeds.
Fill the pumpkin halves with the tofu cream, sprinkle with the remaining nuts and cranberries, place on a baking tray lined with baking paper, and cook in a preheated oven at 200 °C / 400 °F for about 40 minutes.
Meanwhile, wash parsley, shake dry and chop. To serve, sprinkle pumpkins with chopped parsley.
