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Pumpkin stuffed with chickpeas, rice and vegetables

Oven-roasted pumpkin filled with sautéed cooked chickpeas, brown rice, onion and red and green peppers, suggested by dietitian Adriana Oroz. A complete, nutritious, plant-based autumn recipe providing quality plant protein, complex carbohydrates and plenty of fibre, all in one colourful dish.

Pumpkin stuffed with chickpeas, rice and vegetables

At a glance

  • Prep20 min
  • Cooking30 min
  • Total50 min
  • DifficultyEasy

Allergens

  • None of the fourteen declarable allergens

Who this recipe is for

A complete 100% plant-based dish with legumes, whole grains and vegetables: suitable for vegetarian and vegan eating patterns, and as a satisfying one-dish meal for weight loss.

Ingredients

Step by step

  1. Preheat the oven to 180-200 ºC. Cut the pumpkin in half lengthwise, remove the seeds and roast for 20-25 minutes until the flesh begins to soften.
  2. Boil the brown rice in plenty of water with a pinch of salt, following the packet instructions. Drain well and set aside.
  3. Wash and finely chop the onion and green and red peppers.
  4. Heat the extra-virgin olive oil in a frying pan and sauté the chopped vegetables over a medium heat until softened.
  5. Remove the pumpkin from the oven. Use a spoon to scoop out some of the centre flesh, leaving a firm border so the skin keeps its bowl shape.
  6. Chop the scooped-out pumpkin flesh and add it to the pan with the other sautéed vegetables.
  7. Add spices to taste, the cooked chickpeas and brown rice to the pan. Sauté everything together for 3 or 4 minutes so the flavours combine.
  8. Fill the pumpkin halves with the chickpea, rice and vegetable mixture.
  9. Return the stuffed pumpkin to the oven for about 5 minutes to heat through and let the flavours meld before serving.

Adaptations

How to change it depending on the day. Each change keeps the dish, it does not replace it.

  • For people with coeliac disease or gluten intolerance

    This recipe is naturally gluten-free. Check the labels on packaged chickpeas and spices to ensure there is no cross-contamination.

  • To add more protein

    Add diced firm tofu or a handful of chopped nuts to the chickpea and rice filling.

  • If you eat dairy and would like to brown the pumpkin under the grill

    Add a tablespoon of low-fat grated cheese on top before the final 5 minutes of baking (if you are not allergic to milk).

What it provides

This dish combines the amino acids in legumes (chickpeas) and whole grains (rice) to provide a complete plant-based protein profile. Pumpkin and peppers provide soluble fibre, water, beta-carotene and vitamin C, helping the dish feel satisfying without added saturated fat.

The dietitian's tip

Medium-sized butternut (butternut) pumpkins are ideal for this recipe because they roast evenly and their shape makes it easy to create two attractive individual bowls. If you have any sautéed rice, chickpea and vegetable filling left over, keep it in the fridge: it makes a perfect base to eat cold or warm the next day.

Learn more in our guide to vegetarian diets and in our weight-loss plan. More complete plant-based recipes: vegan tofu poke bowl and quinoa casserole with vegetables and turkey.

What a recipe is not

This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.

If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.

Where this recipe comes from

Other recipes that fit the same way

Would you like a plan made for you?

A recipe fits or does not fit depending on what is going on with you. In clinic we build the whole plan around what you eat, what you tolerate and what you fancy.

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Alimmenta, registered dietitians
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