Hubble Bubble Pumpkin Rice
This is a fantastic way to use up this nutritious fruited vegetable and their seeds as well as being something a little bit different from the usual pumpkin soup. The name alone just screams Halloween and appeals to children.
HUBBLE BUBBLE PUMPKIN RICE
Ingredients
- 1 tbsp. oil
- 1 onion or 5 spring onions, chopped
- 200 g smoked bacon chopped
- 250 g pumpkin flesh chopped* (or use butternut squash)
- 1 pepper or courgette chopped*
- 1 - 2 tsp. smoked paprika
- 200 g brown rice**
- 650 ml vegetable or chicken stock
Instructions
- Prepare all of the ingredients.
- Add the oil and onions to a pan, then cook on a low/medium heat to soften.
- Add the chopped bacon, stirring until it starts to change colour, then add the pumpkin, pepper or courgette, and smoked paprika, stirring to coat the ingredients in the paprika cooking for 5 mins.
- Add the rice, stir to coat again then add the stock. Bring to a boil, then simmer on a low heat for 10 -15 mins covered. Turn off the heat and leave for another 5 mins; the residual heat will continue to cook the rice. If you use white rice, just cook for 5 -10 mins then leave for 5 mins.If you prefer white rice, try to choose basmati, as this has a lower glycaemic index that releases energy slower than standard rice. It is still a good source of starchy carbohydrates.
- Stir then serve.
Notes
- Pick out any large bits of pumpkin flesh from the seeds. Stir in 1 tsp. oil, either the paprika, or curry powder, and salt.
- Cook in a dry frying pan, stirring until they start to puff up and pop. Cover and stir frequently until toasted. You can also bake at 180c for 10-15 mins, stirring half way through, or pop in an air fryer at 180c for 10 mins, stirring half way through. Watch carefully as they burn easily.
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Nutritional Benefits:
Pumpkin is rich in alpha and beta carotenes which are powerful phytonutrients shown to help prevent certain cancers, protect against type 2 diabetes, heart disease and inflammation. The carotenes are converted to vitamin A by the body which is essential for good eye health and vision. They are fat soluble so should be eaten with a little fat to help absorb the nutrients. Pumpkins are also rich in some B vitamins as well as vitamin C and E. These vitamins have an important role in maintaining healthy skin and protecting against sun damage.
Pumpkin seeds are nutritional powerhouses which are rich in protein, zinc (an antioxidant mineral which boosts the immune system), iron (important for healthy blood cells and energy levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many other nutrients . They also contain heart healthy polyunsaturated fatty acids and can benefit your heart, liver and immune system as well as helping to fight the onset of diabetes. They also contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression
Brown rice retains the bran layer and cereal germ which offers most of the nutrients; insoluble fibre, vitamin B1, magnesium and phosphorous amongst others. Starchy complex carbohydrates help to boost levels of serotonin in the brain which helps to regulate sleep and mood. Magnesium also helps to reduce stress and relaxes muscles (including the lungs so it may help to relieve the symptoms of asthma).
