Roasted Kabocha Squash Bowl with Autumn Vegetables

Gluten Free
Health score
9%
Roasted Kabocha Squash Bowl with Autumn Vegetables
60 min.
10
214kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.3 teaspoon cayenne 
  • tablespoons cream sherry sweet ( sake or cooking rice wine)
  • cloves garlic minced peeled
  • pound green beans 
  • 0.3 teaspoon ground cumin 
  • 4.5 lb kabocha squash 
  • tablespoons olive oil 
  • 12 oz onions 
  • 0.5  bell pepper red (4 oz. total)
  • 10 servings salt and pepper 
  • tablespoons soya sauce 
  • tablespoon worcestershire 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • baking pan

Directions

  1. Preheat oven to 37
  2. Rinse squash and pat dry.
  3. Cut around stem to make a 4-inch lid.
  4. Remove lid and scrape out and discard seeds.
  5. Brush interior of squash and inside of lid with 1 tablespoon olive oil.
  6. Sprinkle lightly with salt and pepper. Set lid on squash and place in a 10- by 15-inch baking pan.
  7. Bake for 10 minutes.
  8. Meanwhile, peel onions and cut lengthwise into 3/4-inch-wide wedges.
  9. Brush onions with remaining 2 tablespoons olive oil and sprinkle lightly with salt and pepper. Arrange onions around squash and return to oven.
  10. Bake until squash and onions are tender when pierced, 25 to 30 minutes for onions and 35 to 40 minutes for squash; remove when done.
  11. Meanwhile, rinse green beans and trim off ends; cut into about 3-inch lengths. Rinse, stem, and seed bell pepper half; cut into 1/4-inch-wide strips about 2 inches long.
  12. Put butter in a 1- to 2-quart pan over medium-low heat; when it begins to melt, add garlic and stir occasionally until butter is melted, about 1 minute.
  13. Whisk in mirin, soy sauce, Worcestershire, cumin, and cayenne. Cook, whisking often, to blend flavors, 1 to 2 minutes.
  14. Pour into a bowl or small pitcher.
  15. Shortly before serving, in a 4- to 5-quart pan over high heat, bring about 2 quarts water to a boil.
  16. Add beans and red pepper; cook just until crisp-tender to bite, 4 to 5 minutes.
  17. Drain well and season to taste with salt and pepper.
  18. Transfer squash bowl to a serving bowl or platter.
  19. Cut it--down to but not through the base--into 10 wedges for a flower-like presentation; for a bowl shape, cut the squash three-quarters of the way to the bottom. Mound green bean-red pepper mixture and roasted onions in the center.
  20. Drizzle 1/4 cup of the mirin-soy mixture over the vegetables. Reserve the squash lid for another use or for a decorative top for the bowl. Offer remaining sauce to add to taste.

Nutrition Facts

Calories214kcal
Protein6.53%
Fat49.48%
Carbs43.99%

Properties

Glycemic Index
25.2
Glycemic Load
1.8
Inflammation Score
-10
Nutrition Score
15.646956776795%

Flavonoids

Catechin
0.02mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
1.7mg
Kaempferol
0.43mg
Myricetin
0.08mg
Quercetin
8.17mg

Nutrients percent of daily need

Calories:213.63kcal
10.68%
Fat:12.59g
19.37%
Saturated Fat:5.72g
35.72%
Carbohydrates:25.19g
8.4%
Net Carbohydrates:20.13g
7.32%
Sugar:7.94g
8.83%
Cholesterol:21.07mg
7.02%
Sodium:492.97mg
21.43%
Alcohol:0.31g
100%
Alcohol %:0.13%
100%
Protein:3.74g
7.48%
Vitamin A:3557.99IU
71.16%
Vitamin C:41.32mg
50.08%
Manganese:0.52mg
26.05%
Potassium:903.64mg
25.82%
Vitamin K:25.48µg
24.27%
Vitamin B6:0.46mg
23.11%
Fiber:5.06g
20.23%
Folate:74.35µg
18.59%
Vitamin B2:0.2mg
11.83%
Magnesium:46.68mg
11.67%
Iron:2.01mg
11.17%
Copper:0.2mg
10.12%
Vitamin E:1.38mg
9.22%
Calcium:89.67mg
8.97%
Phosphorus:85.96mg
8.6%
Vitamin B1:0.12mg
8.23%
Vitamin B3:1.63mg
8.13%
Vitamin B5:0.58mg
5.78%
Zinc:0.66mg
4.37%
Selenium:1.54µg
2.2%
Source:My Recipes