Baked Pumpkin Stuffed with Wild Rice Pilaf - Vegan 9 pts

[Guest guest]

* Exported from MasterCook *

 

Baked Pumpkin Stuffed with Wild Rice Pilaf - Vegan 9 pts

 

Recipe By :Adapted: Vegetarian Times Vegetarian Entertaining

Serving Size : 8 Preparation Time :0:00

Categories : Vegan Weight Watcher Points

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 lbs pumpkins or red kuri squash -- (2 to 6)

1 tablespoon olive oil

1 medium yellow onion -- diced

1 red or green bell pepper -- seeded and diced

1 small zucchini -- diced

2 cloves garlic -- minced

5 1/2 cups water or No-Chicken Broth

2 cups long-grain brown rice

1/2 cup wild rice

1/4 c. sliced almonds

1 1/2 tbsp dried parsley

1 tsp salt

1/2 tsp freshly ground black pepper

1/2 tsp ground turmeric

1 cup green peas -- fresh or frozen

1/2 cup Parmesan or soy cheese -- grated, optional

 

Preheat the oven to 375° F.

 

With a sharp knife, cut a 4- to 6-inch-wide lid off the top of each

pumpkin. With a large spoon, scoop out the seeds and stringy fibers;

discard or save for another use. Cover the holes in the top of each

pumpkin with a square of foil large enough to keep the lid from

falling back into the pumpkins, and set the pumpkin lids back on top.

Place in a baking pan filled with about 1/2 inch of water and bake

until the insides are tender, about 50 minutes to 1 hour. Remove from

the oven and keep warm.

 

In a large saucepan, heat the oil over medium-high heat. Add the

onion, bell pepper, zucchini, and garlic, and cook, stirring, until

the vegetables are tender, about 6-7 minutes. Stir in the water,

brown rice and wild rice, almonds, parsley, salt, pepper, and

turmeric, and bring to a simmer. Cover and cook over medium-low heat

until all of the liquid is absorbed, about 45 minutes.

 

Fluff the pilaf with a fork, and stir in the peas, and set aside for

5 to 10 minutes or until the pumpkins are ready. If desired, fold in

the Parmesan cheese.

 

When the pumpkins are finished baking, discard the foil; spoon the

pilaf into the pumpkins and cover with the lids.

Present the stuffed pumpkin on a large platter in the center of the

table. When serving the pilaf, scrape the inside of the pumpkin so

that each serving of rice also contains some cooked pumpkin.

 

Serves 8

 

Source:

" www.caryn.com "

S(Formatted by Chupa):

" 10.2204 "

- - - - - - - - - - - - - - - - -

- -

 

Per Serving (excluding unknown items): 442 Calories; 10g Fat (19.8%

calories from fat); 15g Protein; 76g Carbohydrate; 7g Dietary Fiber;

6mg Cholesterol; 1487mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2

Lean Meat; 1/2 Vegetable; 2 Fat.

 

 

Nutr. Assoc. : 1216 0 0 2236 0 0 5451 0 0 0 0 0 0 0 0 1034