cheap, easy and healthy meals


Pumpkin stuffed with beans

Pumpkin and its benefits

Pumpkin stuffed with beans is one of the favourite vegetarian winter meals,which is tasty even for those who prefer meat in every meal. 

We call it the queen of autumn, because when we think of pumpkin, the first thing are the Halloween decorations. However, pumpkin has many good benefits besides the festival decorative role, and it has so many uses.

You can use pumpkin in pies, desserts, and it is also tasty in soups and salads.

The most important benefit of pumpkin is that it is a great source of beta-carotene, which is a powerful antioxidant and therefore very good for cancer prevention, especially good for digestive tract problems.

People who consume pumpkin have less risk of heart disease, diabetes and obesity which are top illnesses nowdays, so it is good to use it as much as possible.

There are only 49 cal in one cup of pumpkin (245gr), and it is rich in vitamins A, C, E, B6, magnesium, iron, phosphorus. It is also a fantastic source of fiber, which slows the rate of sugar absorption in blood.

Pumpkin with beans recipe

This easy, healthy and cheap meal will  make a great impression on your family and guests, as it is a low-budget and also a low-calorie meal that you can eat even when you are on a diet. Many kinds of pumpkins can be found in the supermarket or at a farmer’s market and it is up to you what kind to use. 

Ingredients for two persons:

-one medium size pumpkin

-1 cup white beans

-onion sliced

-2 garlic cloves




Cook white beans until they are almost done (or use canned beans).

Slice onions, garlic, put it in the heated oil and  mix with beans, and add spices by choice (salt, pepper, dry vegetable spice, red papprika), and stir them well into the beans.

Carve pumpkin so the inner side serves as a pot, but be careful to keep the lid in one piece.

On the following link, you can see the procedure of making this meal, and optional ingredients as well

Put the pumpkin in the casserole, the stuf the carved pumpkin with the filling and put the pumpkin lid on. 

Heat the oven to 435 F and bake it for 40 minutes.

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Enjoy cooking with CookingWizz!