About the Recipe
The Nutritional Powerhouse Behind This Dish
This stuffed pumpkin recipe isn't just gorgeous to look at - it's absolutely packed with nutrients that'll have your body doing a happy dance! Let me break down what makes these key ingredients so special for you.
Butternut Pumpkin: Your Vitamin A Superstar
That beautiful orange flesh? It's loaded with vitamin A (from beta-carotene), along with vitamin C, magnesium, and B vitamins. The vitamins A, C and E work together as powerful antioxidants, helping to prevent age-related vision problems like cataracts and macular degeneration. Plus, pumpkin's fibre content supports digestive health while keeping you satisfied. Think of it as nature's multivitamin in vegetable form!
Quinoa: The Complete Protein Champion
Here's where things get really exciting for our vegetarian friends! Unlike most plant proteins, quinoa is a complete protein, containing all nine essential amino acids that our bodies cannot make on their own. Most complete proteins come from meat, so eating quinoa helps you get your protein without the possible health risks associated with meat consumption. With 100g of quinoa in this recipe, you're getting a solid protein boost. Quinoa is also a great source of fibre, which can help prevent constipation and may lower your risk of intestinal cancers while helping you feel full longer.
The Veggie Trio: Carrots, Celery & Red Onion
These humble vegetables might seem basic, but they're nutrition workhorses! Carrots are rich in beta-carotene (which converts to vitamin A), plus biotin, potassium, and vitamins K1 and B6 - all crucial for good vision and overall health. Celery brings vitamins A, K, and C, plus minerals like potassium and folate, and it's low on the glycaemic index, meaning it has a slow, steady effect on your blood sugar. And let's not forget the red onion, which adds not just flavour but valuable phytonutrients that support heart health.
Why This Dish Works for Vegetarians
The combination of quinoa with all these colourful vegetables creates what nutritionists call a "nutrient-dense" meal. The complete protein from quinoa, combined with the fibre, vitamins, and minerals from the vegetables, means you're getting everything your body needs in one beautiful dish. The pine nuts add healthy fats and extra protein, while the currants provide natural sweetness and additional fibre.
For vegetarians especially, finding quality complete protein sources can sometimes be challenging - and that's what makes this recipe such a winner. You're not just eating a meat substitute; you're enjoying a meal that stands proudly on its own nutritional merit!
The Bottom Line: This isn't just comfort food - it's nourishment that tastes incredible and looks stunning on the plate. Your body (and your Instagram feed!) will thank you.
Ingredients
1 butternut pumpkin, cut into halves lengthways, seeds scraped out
4 tbsp olive oil (divided)
1 sprig fresh thyme, leaves only
1 sprig fresh rosemary (approx. 10 cm long), leaves only, finely chopped
600ml water
100g quinoa
1 red onion
1 garlic clove
1 celery stalk
1 carrot
1 cup frozen peas
½ tsp ground cumin
20g currants
30g pine nuts, toasted
1-2 sprigs fresh coriander, roots, stems and leaves, sliced
2 tsp tamari sauce
Sunflower seeds for sprinkling
Preparation
Preheat oven to 180°C. Line a baking tray (30 x 40 cm) with baking paper and set aside.
Brush both halves of pumpkin with 2 tbsp of the olive oil, then sprinkle with thyme and rosemary and place onto prepared baking tray. Bake for 1 hour and 10 minutes (180°C) or until the flesh is just soft.
Remove most of the flesh from the pumpkin, leaving a thin layer (approx. 3mm) near the skin to help pumpkin halves maintain their shape. Set pumpkin flesh aside and leave pumpkin halves on the baking tray. In the meantime...
Cook the quinoa: Bring the 600ml water to a boil in a medium saucepan. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes until the water is absorbed and quinoa is tender. Remove from heat and set aside. (see our recipe for Perfectly Cooked Quinoa)
Prepare the vegetables: Finely chop the red onion, garlic, celery, and carrot (aim for small, even pieces about 3-5 mm).
Heat the remaining 2 tbsp olive oil in a large frying pan, or saucepan over medium heat. Add the chopped vegetables, peas, and cumin. Sauté for 5-7 minutes, stirring occasionally, until vegetables are softened.
Add the cooked quinoa, currants, pine nuts, coriander, tamari sauce, and reserved pumpkin flesh to the pan. Stir well to combine and break up the pumpkin flesh slightly, mixing everything together for 1-2 minutes until well incorporated.
Divide the mixture between the pumpkin halves, sprinkle with sunflower seeds, and bake for 20 minutes (180°C).
Enjoy your stuffed pumpkin! Serve as a side or on it’s own with some crumbled feta, lemon zest, or a drizzle of balsamic glaze.