Vegetable-Stuffed Pumpkins

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Vegetable-Stuffed Pumpkins
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
677
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie677 kcal(32 %)
Protein25.44 g(26 %)
Fat54.52 g(47 %)
Carbohydrates24.91 g(17 %)
Sugar added0 g(0 %)
Roughage5.79 g(19 %)
Vitamin A1,891.15 mg(236,394 %)
Vitamin D0.55 μg(3 %)
Vitamin E2.58 mg(22 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.48 mg(44 %)
Niacin10.65 mg(89 %)
Vitamin B₆0.56 mg(40 %)
Folate60.95 μg(20 %)
Pantothenic acid1.15 mg(19 %)
Biotin4.91 μg(11 %)
Vitamin B₁₂0.87 μg(29 %)
Vitamin C105.1 mg(111 %)
Potassium921.94 mg(23 %)
Calcium497.84 mg(50 %)
Magnesium59.04 mg(20 %)
Iron3.96 mg(26 %)
Iodine20.59 μg(10 %)
Zinc3.31 mg(41 %)
Saturated fatty acids22.84 g
Cholesterol106.01 mg

Ingredients

for
4
Ingredients
4 small Pumpkin (such as sweet dumpling squash)
2 tablespoons Pumpkin seed oil
2 yellow and red Bell pepper
5 Cherry tomatoes
150 grams button Mushroom
1 zucchini
1 onion
1 garlic
250 grams Bacon
2 tablespoons butter
salt
freshly ground peppers
1 teaspoon Curry powder
80 milliliters Vegetable broth
200 grams Cheddar cheese
350 grams lamb's lettuce
1 handful Beet sprouts
How healthy are the main ingredients?
PumpkinPumpkin seed oilzucchinioniongarlicsalt

Preparation steps

1.

Preheat a convection oven to 200°C (approximately 390°F).

2.

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.

3.

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.

4.

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.