Savory Pumpkin and Chickpea Medley
This delightful Savory Pumpkin and Chickpea Medley combines the sweetness of tender jap pumpkin with the nutty flavor of chickpeas, creating a hearty and satisfying vegetarian dish. Inspired by a recipe from Women's Weekly's 'Pantry' cookbook, this dish is rich in flavor and packed with nutrition. Perfect for any season, the medley is not only simple to prepare but also easily customizable. Serve it over fluffy couscous or nutty quinoa and garnish with fresh herbs for a burst of color and taste. Enjoy a delicious meal that’s both wholesome and fulfilling.
N/A
Servings
140
Calories
10
Ingredients
Ingredients
Jap pumpkin
600 g (coarsely chopped)
Olive oil
1 tablespoon (for roasting the pumpkin)
Red onion
1 medium (sliced thinly)
Garlic cloves
2 (sliced thinly)
Tomato paste
2 tablespoons (none)
Red wine vinegar
2 tablespoons (none)
Crushed tomatoes
400 g (undrained)
Water or vegetable stock
1/2 cup (none)
Ground allspice
1 teaspoon (none)
Chickpeas
400 g (drained and rinsed well)
Instructions
1
Preheat your oven to 220°C (428°F).
2
On a large oven tray, spread the coarsely chopped jap pumpkin in a single layer. Drizzle with half of the olive oil, ensuring the pieces are well coated. Roast in the preheated oven for about 20 minutes or until the pumpkin is tender and lightly caramelized. After roasting, remove any tough skins that may have separated from the pumpkin.
3
While the pumpkin is roasting, heat the remaining olive oil in a large saucepan over medium heat. Add the thinly sliced red onion and garlic cloves, cooking and stirring until the onion has softened and become translucent, approximately 3-4 minutes.
4
Stir in the tomato paste and continue to cook for an additional minute, allowing the flavors to meld.
5
Next, add the red wine vinegar, crushed tomatoes (with their juice), water (or vegetable stock), ground allspice, chickpeas (ensure they are drained and rinsed well), and the roasted pumpkin to the saucepan. Stir everything together until well combined.
6
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 5-10 minutes, allowing all the flavors to blend beautifully.
7
Once ready, serve the ratatouille over a bed of couscous or quinoa. For a finishing touch, sprinkle chopped fresh herbs such as parsley or basil on top before serving.
Nutrition Information
3.5 g
Fat
24 g
Carbs
5 g
Protein
6.25 g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Savory Pumpkin and Chickpea Medley?
It is a hearty vegetarian dish combining tender jap pumpkin and nutty chickpeas, inspired by the Women's Weekly 'Pantry' cookbook.
Is this recipe vegetarian?
Yes, this dish is a 100% vegetarian recipe.
How long does it take to roast the pumpkin?
The coarsely chopped jap pumpkin should be roasted for approximately 20 minutes.
What temperature should the oven be set to?
The oven should be preheated to 220°C (428°F).
What kind of pumpkin is best for this recipe?
The recipe specifically calls for jap pumpkin, known for its sweetness and tender texture.
Can I use vegetable stock instead of water?
Yes, you can use either 1/2 cup of water or vegetable stock to add more depth to the flavor.
Is this recipe gluten-free?
Yes, the recipe is tagged as gluten-free, making it suitable for those with gluten sensitivities.
How much protein is in one serving?
Each serving contains 5 g of protein.
How many calories are in this dish?
There are 140 calories per serving.
What should I serve with the Savory Pumpkin and Chickpea Medley?
It is delicious when served over a bed of fluffy couscous or nutty quinoa.
How should the chickpeas be prepared?
Use 400 g of chickpeas that have been thoroughly drained and rinsed.
How much pumpkin is required?
The recipe requires 600 g of jap pumpkin.
What spice gives this dish its unique flavor?
One teaspoon of ground allspice is used to season the medley.
How do I prepare the red onion?
One medium red onion should be sliced thinly before cooking.
How many garlic cloves are needed?
The recipe calls for 2 garlic cloves, sliced thinly.
What kind of vinegar is used?
Two tablespoons of red wine vinegar are added to the mixture.
How long does the medley need to simmer?
After bringing it to a boil, let the mixture simmer on low heat for 5-10 minutes.
What is the total fat content?
Each serving contains 3.5 g of fat.
Is this a healthy meal option?
Yes, it is described as a wholesome and nutrition-packed dish.
How much fiber is in the medley?
This dish provides 6.25 g of fiber per serving.
Why is the pumpkin roasted before being added to the pan?
Roasting ensures the pumpkin is tender and develops a lightly caramelized flavor.
Do I need to drain the crushed tomatoes?
No, use 400 g of crushed tomatoes undrained, including their juice.
What is the first step of the recipe?
The first step is to preheat your oven to 220°C (428°F).
What fresh herbs are recommended for garnish?
Chopped fresh parsley or basil are excellent choices for a finishing touch.
Does this dish belong to a specific cuisine style?
It is tagged as a Mediterranean-inspired recipe.
Is this recipe easy for beginners?
Yes, it is tagged as an easy recipe and is simple to prepare.
How much tomato paste do I need?
You will need 2 tablespoons of tomato paste.
Can I customize this recipe?
Absolutely, the medley is easily customizable to suit your preferences.
How many carbohydrates are in a serving?
Each serving contains 24 g of carbohydrates.
Is the pumpkin skin edible?
While roasting, any tough skins that separate should be removed before adding the pumpkin to the saucepan.