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Stuffed Roast Pumpkin

A vegetarian main that ticks all the boxes

55 mins
10 ingredients
$3.3 / person
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Stuffed Roast Pumpkin

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Serves = 4

  • 1 small Jap or Kent pumpkin (approx 2.5kg), washed thoroughly

  • 1 cup of cooked brown rice

  • 1 425g can brown lentils, rinsed

  • 1/2 cup parsley, roughly chopped

  • 2 tsp Moroccan spice mix

  • 2 spring onion, thinly sliced

  • 1 cup baby spinach, roughly chopped

  • ¼ cup dried cranberries, roughly chopped

  • 50g low fat feta cheese, crumbled

  • Extra Virgin Olive oil

It’s this easy

  • Preheat oven to 200℃

  • Cut a large circle around the stem of the pumpkin (large enough to fit your hand into) and remove. With a spoon, scoop out the seeds and stringy bits from the pumpkin

  • In a separate bowl mix together all other ingredients, except the olive oil

  • Spoon the mixture inside the pumpkin and place carefully on a baking tray, rub olive oil onto the outside of the pumpkin. Roast in the oven for 45 mins, or until the pumpkin is soft when pierced with a fork

  • Slice pumpkin and serve with rice filling


  • Any type of rice, or very small pasta can work well, or you could always use an extra cup of lentils in place of the rice
  • You can use any type of pumpkin, just be sure to remove the seeds. If using a butternut pumpkin, or a piece of cut pumpkin, cover the rice stuffing with foil during cooking to prevent it from drying out
  • Some Moroccan spice mixes may contain gluten, sesame and nuts


Nutrition information (per serve):

  • Energy (1676kJ)

  • Protein (13.9g)

  • Total fat (8.1g)

  • Saturated fat (2.1g)

  • Carbohydrate (56.8g); Starch (21.6g), Sugars (35.2g), Added sugars (6.5g), Free sugars (6.5g)

  • Dietary fibre (14.8g)

  • Sodium (370mg)

  • Calcium (187mg)

  • Iron (3.6mg)


Contains: Gluten, Dairy, Nuts, Sesame, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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