Description

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:)

Contains

Gluten, Suitable for vegetarians and vegans.

Ingredients

Couscous – Serving suggestions (see packaging)

1/4 of a pumpkin & seeds

Kale – handful per person

1 Leek

Black pepper to serve

 

 

Method

  1. 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.
  2. In the last 5-10 minutes of the pumpkin being ready to serve you can prepare the veggies and couscous.
  3. 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.
  4. The kale and leek can go into a steamer or colander over a boiling pan of water to steam for 2-4 minutes.
  5. The seeds can then be dried and added to a dry frying pan for toasting- this will take about 4-5 minutes.
  6. Add the couscous to a pan of water and see packaging for cooking instructions.
  7. Put all together in a bowl and get a fork and go!

Nutrient breakdown

 

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?

Sian x

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