Provencal pumpkin tian

Health score
10%
Provencal pumpkin tian
90 min.
6
206kcal

Suggestions


If you're looking for a delightful side dish that perfectly embodies the rustic charm of Provence, look no further than this Provencal pumpkin tian. Bursting with the earthy sweetness of pumpkin, enriched by a creamy mixture and topped with a golden layer of Gruyère cheese and crunchy flaked almonds, this dish is a celebration of flavors and textures that will enchant your taste buds.

Imagine the warmth of your kitchen as you steam fresh pumpkin, infusing it with a hint of nutmeg for a comforting touch. Pair that with softly sautéed onions that lend a fragrant base to the creamy white sauce, ensuring every bite is rich and satisfying. This recipe is not just about taste; it’s about creating an inviting atmosphere for family and friends, making it the perfect accompaniment to any meal.

With only 90 minutes of your time, you can whip up a stunning dish that serves six, and at just 206 calories per serving, it strikes the ideal balance between indulgence and nutrition. Whether it's a holiday gathering or a simple weeknight dinner, the Provencal pumpkin tian invites everyone to enjoy a taste of the French countryside. So roll up your sleeves, and get ready to create a culinary masterpiece that is not only delicious but also a feast for the eyes!

Ingredients

  • 750 pumpkin with skin but without seeds and fibres) seeded
  • pinch nutmeg grated
  • medium onion roughly chopped
  • 25 vegetable oil 
  • tbsp flour plain
  • 250 ml milk 
  • medium eggs lightly beaten
  • 85 gruyere cheese grated
  • handful almonds flaked

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat the oven to 200C/fan 180C/gas
  2. Peel the pumpkin and cut the flesh into smallish pieces. Put it in a pan with about 6 tbsp water.
  3. Put the lid on and steam for 15-20 minutes until very soft.
  4. Mash with a masher or fork, season and add the nutmeg. If it is watery, return to the heat and cook for 1-2 minutes, stirring occasionally, until most of the liquid has evaporated.
  5. While the pumpkin is steaming, fry the onion in a medium-sized saucepan in the butter and oil for about 10 minutes, until softened but not brown.
  6. Add the flour and cook, stirring, for 1 minute. Gradually pour in the milk, a little at a time, stirring all the time to prevent lumps from forming, and cook over a low heat until the sauce thickens.
  7. Mix the white sauce with the pumpkin and the egg, and beat well.
  8. Pour into a well-buttered small ceramic baking dish.
  9. Sprinkle over the cheese and almonds and bake for 40 minutes, or until slightly firm and golden on top.

Nutrition Facts

Calories206kcal
Protein17.14%
Fat56.67%
Carbs26.19%

Properties

Glycemic Index
48.67
Glycemic Load
7.31
Inflammation Score
-10
Nutrition Score
15.246521700983%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.01mg
Naringenin
0.02mg
Luteolin
2.04mg
Isorhamnetin
1.05mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:205.82kcal
10.29%
Fat:13.53g
20.81%
Saturated Fat:4.65g
29.06%
Carbohydrates:14.06g
4.69%
Net Carbohydrates:12.43g
4.52%
Sugar:6.64g
7.38%
Cholesterol:48.02mg
16.01%
Sodium:129.98mg
5.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.21g
18.41%
Vitamin A:10885.35IU
217.71%
Calcium:244.46mg
24.45%
Phosphorus:229.7mg
22.97%
Vitamin E:3.09mg
20.59%
Vitamin B2:0.34mg
19.89%
Potassium:576.39mg
16.47%
Manganese:0.31mg
15.68%
Vitamin C:12.61mg
15.29%
Copper:0.23mg
11.56%
Magnesium:42.05mg
10.51%
Zinc:1.42mg
9.49%
Vitamin K:9.65µg
9.19%
Selenium:6.22µg
8.89%
Vitamin B12:0.52µg
8.73%
Vitamin B1:0.13mg
8.47%
Folate:32.96µg
8.24%
Iron:1.44mg
8%
Vitamin B6:0.16mg
7.8%
Vitamin B5:0.78mg
7.76%
Fiber:1.63g
6.52%
Vitamin B3:1.09mg
5.47%
Vitamin D:0.7µg
4.7%