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

More weights & measures

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 coriandercilantroX
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

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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 352 cal

Kilojoules 1472 kJ

Protein 11.3 g

Total fat 12.2 g

Saturated fat 2 g

Carbohydrates 43.1 g

Sugar 17.9 g

Dietary fibre 11.8 g

Sodium 498 mg

Calcium 113 mg

Iron 2.9 mg

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.