Seasonal: Stuffed Winter Pumpkin
By Isabel Smith, MS, RD, CDN
This cozy meal is easy to make and is loaded with heart-healthy, and immune-boosting nutrients.
The sugar pumpkin packs blood-pressure stabilizing potassium, as well as vitamins A, C, and E. Pumpkin is also a good source of iron, a mineral that helps carry oxygen to your muscles. This recipe calls for onions, tomatoes, mushrooms, and spinach, but can be substituted for kale, quinoa, butternut squash or any other favorites!
This is sure to be a crowd pleaser and can be enjoyed as an easy lunch or dinner meal.
Ingredients
- 1 small to medium sugar pumpkin, top cut off and seeds removed
- 1/2 medium yellow onion, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 cup sliced white or baby bella mushrooms
- 1 handful of baby spinach
- 4 large brussels sprouts, halved
- Salt and pepper to taste
- 1/2 tsp dried basil
- Olive oil to drizzle
- Optional additions: add 1/2 cup cooked quinoa and/or 1/4 cup dried cranberries
Directions
- Preheat the oven to 350F.
- Cut a square in the top of the pumpkin and scoop the seeds out of the inside.
- Cut up all ingredients, and place them in a mixing bowl; add in any additional ingredients of your choice.
- Drizzle the olive oil over the ingredients and sprinkle salt and pepper and add basil.
- Transfer the ingredients into the pumpkin.
- Place in stuffed pumpkin on a baking sheet and into the oven.
- Check the pumpkin after 90 minutes to see if the vegetables are bubbling and the flesh of the pumpkin is soft. The pumpkin should be completely cooked in approximately 2 hours.
- Mix the contents of the pumpkin. Serve and enjoy!
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours, 15 minutes
Servings: 2
Calories: 200
Fat: 6g
Trans Fat: 1g
Cholesterol: 0mg
Sodium: 60mg
Carbohydrates: 33g
Fiber: 7g
Sugars: 11g
Protein: 8g