Roast pumpkin pilaf
As the weather cools, the humble pumpkin makes for an easy, high-fibre, healthier vegetarian meal.
Serves: 4
Time to make: 50 mins
Hands-on time: 15 mins
Ingredients
- 1kg Kent pumpkin, cut into 2.5cm wedges
- 2 tablespoons olive oil
- 1 large red capsicum, thinly sliced
- 2 small red onions, thinly sliced
- 1½ cups brown basmati rice
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 cinnamon stick
- 3 garlic cloves, crushed
- 1 tablespoon finely grated fresh ginger
- 1 long green chilli, thinly sliced
- 3 cups reduced-salt gluten-free vegetables stock
- 100g sugar snap peas
- Lemon wedges, to serve
Instructions
1 Preheat oven to 200°C. Line a baking tray with baking paper. Place pumpkin wedges in a single layer on tray. Drizzle with half the oil, then bake for 35 minutes, adding capsicum to tray for last 20 minutes of cooking time.
2 Meanwhile, heat remaining oil in a large frying pan with fitted lid over medium-high heat. Add onion and cook, stirring, for 8 minutes or until light golden. Add rice, spices, aromatics and half the chilli. Cook, stirring, for 2 minutes or until fragrant.
3 Add vegetable stock and bring to the boil. Reduce heat to medium-low, cover with lid and simmer for 15 minutes or until rice is tender and liquid has evaporated. Discard cinnamon stick.
4 Meanwhile, boil, steam or microwave sugar snap peas for 1 minute or until tender. Drain.
5 Divide rice among four serving bowls. Top with roast vegetables, sugar snap peas and remaining chilli. Serve with lemon wedges on the side.
HFG tip
3 reasons to love pumpkin
1 They‘re packed with immunity-boosting vitamin C to help you stave off the sniffles.
2 Pumpkins are super versatile and can be boiled, steamed, stir-fried or roasted.
3 Leftovers can be tossed into a hearty, high-fibre salad with
Nutrition Info (per serve)
-
Calories 352cal
-
Kilojoules 1472kJ
-
Protein 11.3g
-
Total fat 12.2g
-
–Saturated fat 2g
-
Carbohydrates 43.1g
-
–Sugars 17.9g
-
Dietary fibre 11.8g
-
Sodium 498mg
-
Calcium 113mg
-
Iron 2.9mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: John Paul Urizar
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
