Vegetable-Stuffed Pumpkins
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,231 cal. | (59 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 86 g | (74 %) | ||
| Carbohydrates | 76 g | (51 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 37.8 g | (126 %) |
| Vitamin A | 2.4 mg | (300 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 19.7 mg | (164 %) | ||
| Vitamin K | 107.9 μg | (180 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 1.6 mg | (145 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 2.3 mg | (164 %) | ||
| Folate | 755 μg | (252 %) | ||
| Pantothenic acid | 7.5 mg | (125 %) | ||
| Biotin | 13.6 μg | (30 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 344 mg | (362 %) | ||
| Potassium | 5,513 mg | (138 %) | ||
| Calcium | 748 mg | (75 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 15.8 mg | (105 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 6.1 mg | (76 %) | ||
| Saturated fatty acids | 40 g | |||
| Uric acid | 744 mg | |||
| Cholesterol | 97 mg | |||
| Complete sugar | 64 g |
Ingredients
- Ingredients
- 4 small Pumpkin (such as sweet dumpling squash)
- 2 Tbsps Pumpkin seed oil
- 2 yellow and red Bell pepper
- 5 Cherry tomatoes
- 150 grams button Mushroom
- 1 Zucchini
- 1 onion
- 1 garlic clove
- 250 grams Bacon
- 2 Tbsps butter
- salt
- freshly ground peppers
- 1 tsp Curry powder
- 80 milliliters Vegetable broth
- 200 grams Cheddar cheese
- 350 grams lamb's lettuce
- 1 handful Beet sprouts
Preparation steps
Preheat a convection oven to 200°C (approximately 390°F).
For the pumpkins: Slice the tops off the pumpkins and hollow out the seeds and flesh with a spoon, leaving 2 cm (approximately 3/4 inch) thick walls. Brush with the pumpkin seed oil. Cut the flesh into cubes.
For the filling: Rinse the bell peppers, cut in half, remove the seeds and white ribs and cut into small cubes. Rinse and halve the tomatoes. Wipe the mushrooms with a damp paper towel and cut into slices. Rinse and trim the zucchini, cut in half lengthwise and cut into slices. Peel and finely chop the onion and garlic. Cut the bacon into cubes. Heat the butter in a skillet. Add the onion, garlic and bacon, and cook until the onions are translucent and the bacon is golden. Add the pumpkin cubes and cook for 2-3 minutes. Add the bell peppers, zucchini, tomatoes and mushrooms, and cook for another 2 minutes. Season with salt and pepper to taste, and the curry powder. Add the broth. Simmer for 5 minutes and season to taste.
For assembling: Stuff the pumpkins with the filling. Coarsely chop the cheese and place on top of the pumpkins. Grease a casserole dish with olive oil and place the pumpkins inside. Bake until soft, about 20-25 minutes.
For serving: Rinse the lettuce and spin dry. Place on plates as a bed for the pumpkins. Place the pumpkins on top the the lettuce and garnish with the beet sprouts.
