Looking for a delicious vegetarian main dish that will impress your family and friends? Then this delicious recipe for pumpkin with rice, sage and goat cheese is just right for you. The slow-roasted pumpkin is bursting with maximum flavor thanks to the careful cooking technique that ensures every bite is packed with flavor. The combination of aromatic sage and creamy goat cheese gives this dish a delicious touch. Whether you’re a vegetarian or just want to explore new flavors, this recipe is sure to leave everyone completely satisfied.
- 2 large butternut squash
- 2 tbsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 100g basmati rice
- 600 ml vegetable broth
- 25g dried tomatoes in oil, drained and chopped
- 100 g solid goat cheese, roughly chopped
- a handful of fresh sage leaves, chopped
- Preheat the oven to 190°C/fan 170°C/gas 5.
- Cut the pumpkin in half lengthwise, then scoop out the seeds and peel.
- Brush the insides with a little oil and place in a roasting pan filled up to 1 cm with water.
- Roast for 20-30 minutes until almost tender with a sharp knife.
- Scoop out some of the pulp and chop roughly.
- Meanwhile, heat the remaining oil in a pan and then fry the onion and garlic for 5 minutes, until the onion is soft.
- Stir in the rice and fry for 1 minute.
- Add the vegetable stock and cook for another 10-12 minutes until the rice is tender and all the liquid has been absorbed.
- Stir in chopped pumpkin flesh, sun-dried tomatoes, goat cheese, half of the sage leaves and spices.
- Fill the pumpkin with the filling, top with the remaining sage leaves and cover with foil.
- Return to the oven and cook for another 15 minutes until the cheese is melted and everything is heated through.
- Let rest for 5 minutes before serving with a green salad.
Equipment and tools
- Sharp knife
- Large baking tray
- wooden spoon
This recipe contains the following allergens:
- Goat cheese
Before preparing this dish, please make sure that you or your guests do not have any allergies or intolerances to these ingredients.
Storage and leftovers
If you have leftovers from this recipe, you can store them in an airtight container in the refrigerator for up to 3 days. Heat the pumpkin and rice in the oven or microwave before serving. Note that the texture and flavor may change slightly after refrigeration.
The health benefits of pumpkin with rice, sage and goat cheese
Pumpkin with rice, sage and goat cheese is not only a delicious but also nutritious dish. Packed with healthy ingredients, this recipe offers several health benefits that make it a great addition to your diet. Let’s take a closer look at the health benefits of each ingredient:
1. Butternut squash
Butternut squash is rich in vitamins A and C, which are essential for a healthy immune system and glowing skin. It’s also a great source of fiber, which can support healthy digestion and promote weight management. Additionally, butternut squash is full of antioxidants that help reduce inflammation in the body.
2. Olive oil
Olive oil is a healthy source of monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease. It is also rich in vitamin E, an antioxidant that protects the body’s cells from damage caused by free radicals. Additionally, olive oil contains anti-inflammatory compounds that may promote overall health.
Onions are full of antioxidants, particularly quercetin, which has been linked to a reduced risk of certain cancers. They also contain prebiotics that promote the growth of beneficial gut bacteria, improving digestive health. Onions are low in calories and are a good source of vitamins C and B6 as well as fiber.
Garlic has powerful medicinal properties, including its ability to boost the immune system, lower blood pressure, and improve cardiovascular health. It contains compounds that have been shown to reduce inflammation and may protect against certain types of cancer. Garlic is also a natural antibiotic and can support healthy digestion.
5. Basmati rice
Basmati rice is a healthier option compared to other types of rice as it has a lower glycemic index. This means it is digested more slowly, resulting in a more consistent release of energy and preventing blood sugar spikes. Basmati rice is also a good source of B vitamins, which are essential for energy production and brain function.
6. Vegetable broth
Vegetable broth provides a flavorful base for this recipe while keeping it low in calories and fat. It adds depth and nutrition to the dish without requiring excessive amounts of oil or butter. Vegetable broth is rich in vitamins, minerals and antioxidants and contributes to a well-rounded and nutritious meal.
7. Dried tomatoes
Dried tomatoes provide a concentrated source of vitamins A and C as well as antioxidants, including lycopene. Lycopene has been linked to a reduced risk of heart disease and certain cancers. In addition, dried tomatoes are a good source of fiber and add a special flavor to the dish without the need for excessive salt or spices.
8. Goat cheese
Goat cheese has fewer calories and fat than many other cheeses, making it a healthier option. It is also a great source of protein and calcium for strong bones and muscles. Goat cheese contains beneficial fatty acids such as CLA (conjugated linoleic acid), which have been shown to have various health benefits including reducing inflammation and improving weight management.
Sage is an herb that adds a savory flavor to this recipe while providing potential health benefits. It contains compounds with antimicrobial and anti-inflammatory properties that may support a healthy immune system. Sage is also traditionally used to improve digestion and memory, making it a valuable addition to this dish.
Overall, this pumpkin with rice, sage and goat cheese recipe offers a combination of flavors and textures that will not only satisfy your taste buds but also contribute to your well-being. Try it and enjoy the health benefits that each ingredient in this healthy dish brings!