Feeling a little more of a winter-y vibe using pumpkin, although quite bright, fluffy and summery with the greens and couscous. This is the perfect dish for lunch and dinner, especially with it’s ease of taking to work in some Tupperware. The Pumpkin & Kale Couscous is the first Vegan recipe I have made for the blog, which I am supper happy about as it tastes so nice and is super healthy on the traffic light system. Lots of carotenoids from the pumpkin & greens. I love how it’s so tasty yet only contains 5 ingredients! I hope you enjoy:)
Gluten, Suitable for vegetarians and vegans.
Couscous – Serving suggestions (see packaging)
1/4 of a pumpkin & seeds
Kale – handful per person
Black pepper to serve
- Dice and de-seed the pumpkin (save the seeds) into bite-size chunks with a splash of vegetable oil and roast in the oven at 220°C for 40-45 minutes.
- In the last 5-10 minutes of the pumpkin being ready to serve you can prepare the veggies and couscous.
- The seeds need to be separated from the flesh of the pumpkin, soak in a bowl of water and pull off, this can be fiddly.
- The kale and leek can go into a steamer or colander over a boiling pan of water to steam for 2-4 minutes.
- The seeds can then be dried and added to a dry frying pan for toasting- this will take about 4-5 minutes.
- Add the couscous to a pan of water and see packaging for cooking instructions.
- Put all together in a bowl and get a fork and go!
This is an overview of all of the macro-nutrients (e.g. fat, carbohydrates, protein) and what individual ingredients of the recipe offer as a percentage to each nutrient.
Calories: 58% couscous, 26% pumpkin seeds, 11% pumpkin
Carbohydrates: 79% couscous, 13% pumpkin, 5% pumpkin seeds
Of which sugar: 79% pumpkin, 14% couscous, 4% kale
Fibre: 36% couscous, 24% pumpkin, 15% pumpkin seeds
Protein: 53% couscous, 26% pumpkin seeds, 13% pumpkin
Fat: 74% pumpkin seeds. 11% couscous, 10% pumpkin
Of which Saturates: 64% pumpkin seeds, 19% pumpkin, 11% couscous
Salt: 56% kale, 24% couscous, 16% pumpkin seeds
I must say so myself, I am very very happy with this dish, and having to write this up is making me so hungry!
So what is for lunch today?