Directions:
- Preheat the oven to 400 degrees F.
- Remove any seeds from the pumpkin, peel it and dice into one inch cubes.
- Cook in boiling salted water for about 5 minutes.
- Heat 2 tablespoons of the oil in a large frypan.
- Brown the onion slowly, then add the pumpkin and fry gently for about three minutes.
- Place the pumpkin in a large but shallow baking dish.
- Heat the remaining oil and then add the tomatoes, garlic and herbs to the pan.
- Season well with salt, lots of freshly ground black pepper and the chilli powder.
- Cook gently, just until the tomatoes start to collapse.
- Place the tomatoes in the casserole dish and then bake the dish for 15-20 minutes, until the casserole is heated through and the pumpkin is nice and soft.
- Take out of the oven and add in the couscous, water, salsa and butter.
- Cover and leave for 10 minutes, or until the water is absorbed and the couscous is cooked.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 408.12 Kcal (1709 kJ) | ||
| Calories from fat | 165.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.38g | 28% | |
|---|---|---|---|
| Cholesterol | 10.18mg | 3% | |
| Sodium | 249.85mg | 10% | |
| Potassium | 1053.95mg | 22% | |
| Total Carbs | 55.31g | 18% | |
| Sugars | 10.31g | 41% | |
| Dietary Fiber | 6.49g | 26% | |
| Protein | 9.49g | 19% | |
| Vitamin C | 30.5mg | 51% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.9mg | 16% | |
| Calcium | 100.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 91.49 Kcal (383 kJ) | ||
| Calories from fat | 37.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.12g | 28% | |
|---|---|---|---|
| Cholesterol | 2.28mg | 3% | |
| Sodium | 56.01mg | 10% | |
| Potassium | 236.27mg | 22% | |
| Total Carbs | 12.4g | 18% | |
| Sugars | 2.31g | 41% | |
| Dietary Fiber | 1.46g | 26% | |
| Protein | 2.13g | 19% | |
| Vitamin C | 6.8mg | 51% | |
| Iron | 0.7mg | 16% | |
| Calcium | 22.5mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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