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Friday, 6 November 2020

Pumpkin stuffed with vegetables


 

Instructions

  • Cooking time: 65 min
  • Preparation time: 90 min

HOW TO PREPARE PUMPKIN STUFFED WITH VEGETABLES:

  1. Cut the pumpkin crosswise in half and remove the seeds. We arrange it on a baking tray, drizzle olive oil and bake for 1 hour at 200ºC.
  2. While the pumpkin is baking, we prepare the filling: we cut the green peppers into small cubes, the zucchini into triangles, the sliced ​​mushrooms and the leek into slices. We cook the vegetables in a pan with a little olive oil and brown them.
  3. Add a tablespoon of flour, stir and pour in the tomato and almond milk. Season with salt and pepper, stir again and cook for 5 minutes.
  4. With the pumpkins already baked, we empty them with the help of a spoon, we crush the inside and we mix it with the previous vegetables. Fill the pumpkin halves, decorate with fresh parsley and… enjoy!

ADDITIONAL NUTRITION INFORMATION: 

The stuffed vegetables are a convenient way to include vegetables differently. They allow us to try new flavors and are a good base to have a main dish. On a nutritional level, we have a large portion of vegetables in this dish, a heart-healthy fat such as olive oil. To have a complete plate nutritionally, it would be enough to include a portion of protein, for example, chicken or tuna. We  can also include tofu or textured soy. That will make a vegan recipe. If we want to have a recipe suitable for people with celiac disease, we would have to substitute the wheat flour for the one that certifies on its labeling is gluten-free. We could also add a source of carbohydrates to complete the dish, for example and taking advantage of the fact that we cook at oven, a roasted potato or sweet potato.

Nutritional information on the featured ingredient:

Pumpkin is a hard-shelled berry. There are different varieties of it depending on the area of ​​the world. In Latin America the term squash is used to refer to one of these varieties. In Spain, they are mainly grown in the Canary Islands, Andalusia, Murcia, Valencia and Catalonia.

At the nutritional level, its contribution in vitamin C and E and vitamins of group B stands out , as well as beta-carotene or antioxidants such as lycopene. It also provides minerals such as phosphorus, magnesium or iron, among others.

In the kitchen, we can take advantage of almost everything in the pumpkin, both the inner part, the seeds, even the hard shell, which is usually used on Halloween as decoration.

Its fleshy interior serves both to give a creamier texture in creams or sauces, as well as to form part of the base in cakes or biscuits. Its sweet taste serves to avoid adding sugars. We can also use it boiled, in stews, or as in this recipe, bake them. It is one of those ingredients that always improves any preparation, although many people may only associate them with Halloween decoration.

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