Tomato Stuffed Pumpkin
Nutritional values
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 35.1 g | (117 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 18.9 mg | (158 %) | ||
| Vitamin K | 92.7 μg | (155 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 611 μg | (204 %) | ||
| Pantothenic acid | 6.5 mg | (108 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 307 mg | (323 %) | ||
| Potassium | 4,881 mg | (122 %) | ||
| Calcium | 555 mg | (56 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 12.7 mg | (85 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 679 mg | |||
| Cholesterol | 22 mg | |||
| Complete sugar | 62 g |
Ingredients
- Ingredients
- 4 small, yellow Pumpkin (zucchini-sized pumpkin or squash)
- 3 Tbsps olive oil
- 2 Tomatoes
- 2 orange Bell pepper
- 1 onion
- 1 garlic clove
- 1 Tbsp lemon juice
- Sea salt
- freshly ground peppers
- 120 grams grated Cheese (such as gouda)
- 1 sprig Basil
Preparation steps
Rinse the pumpkins, cut in half lengthwise and remove seeds. Scoop flesh to 1 cm (approximately 1/4 inch) of the skin. Dice the flesh. Place the pumpkin halves on a greased baking sheet.
Rinse the tomatoes, cut into quarters, remove the seeds and chop small. Rinse the bell peppers, cut in half lengthwise, remove seeds and cut into cubes. Peel and coarsely chop the onion. Peel and finely chop the garlic. Place the tomatoes, bell peppers, onion and garlic in a bowl. Toss with the remaining oil and lemon juice, and season with salt and pepper to taste. Stir in the cheese. Divide the mixture between the pumpkin halves. Bake until golden brown, about 35 minutes.
Rinse the basil, shake dry, pluck leaves from stems and coarsely chop. Sprinkle over the pumpkins.
