Couscous stuffed butternut pumpkins

    0
    44
    SHARE
    • Preparation time: 20
    • Cooking time: 60
    • Serves: 4

    Ingredients

    • 2 small butternut pumpkin
    • 2 cups reduced salt vegetable stock
    • 1 cup Israeli couscous
    • 1 teaspoon oil
    • 1/2 cups chopped kale
    • 1/4 cup pomegranate arils
    • 1/2 tablespoon flaked almonds, toasted
    • 1/2 tablespoons coconut flakes, toasted
    • 1/2 tablespoons nutritional yeast
    • 1 teaspoon lemon zest

    Method

    1. Halve the pumpkins and scoop out seeds. Score the flesh with a sharp knife.
    2. Place pumpkin halves on an oven tray and bake in a hot oven, 200°C, for 45-50 minutes or until pumpkin flesh is cooked through.
    3. Place stock in a saucepan and bring to the boil. Add couscous reduce heat and simmer covered for 15 minutes, stirring occasionally. Stir, cover and set aside.
    4. Heat oil in a skillet and sauté kale until wilted.
    5. Stir kale and remaining ingredients through couscous.
    6. Scoop out majority of pumpkin flesh with a spoon leaving 1.25cm pumpkin around the boarder and 2cm at the base. Transfer couscous mixture into pumpkin shells.
    7. Return back to oven and bake in hot oven, 200°C, for 10 minutes or until warmed through.

    Tips

    • Choose small butternut pumpkins otherwise serving size is too large
    • Keep left over pumpkin to use as a side or use in scones, sweet loaf etc.
    • Israeli couscous is the big brother of the more common couscous. It needs to be cooked rather than soaked.

    Nutrition Information

    PER SERVE: Energy (kJ) 1250; Cal 299; Protein (g) 10; Fat (g) 20; Saturated fat (g) 3.0; Carbohydrate (g) 22; Sugars (g) 16; Sodium (mg) 360; Potassium (mg) 640; Calcium (mg) 160; Iron (mg) 5.0.

    SHARE