Little Pumpkins Stuffed With a Bean Stew Recipe

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Little Pumpkins Stuffed With a Bean Stew
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Ingredients
13
Count
Nutrition
721
Calories
Total time
21
Minutes
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Ingredients:

Directions:

  1. Preheat your oven to 200C.
  2. Cut a lid from the pumpkins.
  3. Remove the seeds from the pumpkins with a spoon.
  4. Spray the inside of the pumpkins with olive oil spray or brush with the oil.
  5. Season.
  6. Place on a baking tray with the lids and bake for 30 minutes.
  7. Remove lids from tray, and turn pumpkins over.
  8. Bake shells for an additional 30 minutes.
  9. Whilst this is happening, prepare the stew.
  10. Slice the leek thinly.
  11. Chop the carrot and parsnip into about a 1cm dice.
  12. Chop garlic roughly.
  13. Melt the butter over a medium heat and add the leek, carrot, parsnip and garlic.
  14. Cover and lower heat, cooking for 5 minutes.
  15. Add flour to vegetables and cook until the flour cannot be seen.
  16. Add the stock slowly, stirring the whole time over a low heat until the liquid thickens.
  17. Add the beans and Zaatar, stirring until heated through.
  18. Remove from heat and stir in chopped walnuts and goats cheese.
  19. Season with salt and pepper to taste.
  20. Spoon the mixture into pumpkin shells.
  21. Top with lids and bake at 200C for 20 minutes.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 720.63 Kcal (3017 kJ)
Calories from fat 238.1 Kcal
% Daily Value*
Total Fat 26.46g 41%
Cholesterol 22.07mg 7%
Sodium 15251.27mg 635%
Potassium 246.07mg 5%
Total Carbs 91.13g 30%
Sugars 2.75g 11%
Dietary Fiber 7.6g 30%
Protein 12.88g 26%
Vitamin C 5.7mg 10%
Vitamin A 0.4mg 13%
Iron 2.8mg 16%
Calcium 97.5mg 10%
Amount Per 100 g
Calories 226.58 Kcal (949 kJ)
Calories from fat 74.86 Kcal
% Daily Value*
Total Fat 8.32g 41%
Cholesterol 6.94mg 7%
Sodium 4795.29mg 635%
Potassium 77.37mg 5%
Total Carbs 28.65g 30%
Sugars 0.86g 11%
Dietary Fiber 2.39g 30%
Protein 4.05g 26%
Vitamin C 1.8mg 10%
Vitamin A 0.1mg 13%
Iron 0.9mg 16%
Calcium 30.7mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 15.8
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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