• low fat 1.37g 1.37%
  • low sat fat 0.75g 0.75%
  • med salt 201.83mg 0.20%
  • low sugar 0.92g 0.92%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Soak lentils in water for 1 hour. Drain, rinse and drain again.
  2. Place lentils, rice, chicken stock and bay leaf in saucepan, bring to the boil, cover and simmer for 30 to 35 minutes (water should be absorbed). Remove bay leaf.
  3. While lentils are cooking, pierce pumpkins in several places with a sharp skewer and bake in a moderate oven for 25 minutes.
  4. Remove from oven, cut lid from top and scoop out seeds.
  5. Combine cooked lentils, mushrooms, celery, dill and cottage cheese.
  6. Use this mixture to fill pumpkins.
  7. Combine breadcrumbs, cheese and paprika, sprinkle on top of pumpkins.
  8. Bake in a moderate oven (180°C/350°F) for 25 minutes.
  9. Serve with a green salad or steamed green vegetables.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
360.65g
100.00g
Energy (kJ)
947.84kJ
262.81kJ
Protein (g)
16.26g
4.51g
Total fat (g)
4.94g
1.37g
- Saturated fat (g)
2.70g
0.75g
- Polyunsaturated fat (g)
0.40g
0.11g
- Monounsaturated fat (g)
1.35g
0.38g
Cholesterol (mg)
15.72mg
4.36mg
Carbohydrate-available (g)
27.93g
7.74g
CarbohydrateSE (g)
27.09g
7.51g
- Sugars (g)
3.32g
0.92g
Water (g)
215.89g
59.86g
Dietary fibre (g)
3.14g
0.87g
Thiamin (mg)
0.18mg
0.05mg
Riboflavin (mg)
0.21mg
0.06mg
Niacin (mg)
2.76mg
0.76mg
Niacin equivalents (mg)
6.15mg
1.71mg
Vitamin C (mg)
6.05mg
1.68mg
Total folate (ug)
54.07ug
14.99ug
Total vitamin A equivalents (ug)
196.29ug
54.43ug
Retinol (ug)
37.37ug
10.36ug
Beta carotene equivalents (ug)
944.13ug
261.79ug
Sodium (mg)
727.88mg
201.83mg
Potassium (mg)
357.30mg
99.07mg
Magnesium (mg)
50.55mg
14.02mg
Calcium (mg)
97.67mg
27.08mg
Phosphorus (mg)
282.77mg
78.40mg
Iron (mg)
1.22mg
0.34mg
Zinc (mg)
1.42mg
0.39mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

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