This Jamaican-style pumpkin rice is a hearty and nutritious one-pot dish prepared with squash, peppers, brown rice, and a rich coconut broth.
Vegan and gluten-free, it's perfect for serving with beans, peas, and tofu, in just 430 calories per bowl.
Health
Time
30mCost
430 kcal
The nutrients information on this page refers to a 2000 Kcal daily intake diet.
Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.
4
A single cup of pumpkin provides over 140% of your daily vitamin A.
Pumpkin is an incredibly nutritious vegetable high in vitamins, minerals, and antioxidants, and also low in calories.
Vitamin A helps support your immune system, and eye health, and it's great for your skin too.
Tap below to discover our best recipes with pumpkin!
In a skillet, sizzle the oil with diced onions, crushed garlic, allspice, thyme, and chopped chillies until fragrant.
| Vegetable Oil | 1tbsp |
|---|---|
| Onion | 1 |
| Garlic Cloves | 2 |
| Allspice | 1pinch |
| Dried Thyme | 1tsp |
| Scotch Bonnet Chillies | 1 |
| Pumpkin | 350g |
| Red Peppers | 2 |
| Cabbage | 200g |
| Wholegrain Rice | 220g |
| Coconut Milk | 350mL |
| Vegetable Stock | 400mL |
Add diced pumpkin, chopped peppers, and cabbage cut into strips, and cook for 5 minutes.
| Vegetable Oil | 1tbsp |
|---|---|
| Onion | 1 |
| Garlic Cloves | 2 |
| Allspice | 1pinch |
| Dried Thyme | 1tsp |
| Scotch Bonnet Chillies | 1 |
| Pumpkin | 350g |
| Red Peppers | 2 |
| Cabbage | 200g |
| Wholegrain Rice | 220g |
| Coconut Milk | 350mL |
| Vegetable Stock | 400mL |
Add the rice, coconut milk, and stock. Then, season with salt and pepper.
| Vegetable Oil | 1tbsp |
|---|---|
| Onion | 1 |
| Garlic Cloves | 2 |
| Allspice | 1pinch |
| Dried Thyme | 1tsp |
| Scotch Bonnet Chillies | 1 |
| Pumpkin | 350g |
| Red Peppers | 2 |
| Cabbage | 200g |
| Wholegrain Rice | 220g |
| Coconut Milk | 350mL |
| Vegetable Stock | 400mL |
Simmer the pumpkin rice for 15 minutes until cooked through and creamy.
| Vegetable Oil | 1tbsp |
|---|---|
| Onion | 1 |
| Garlic Cloves | 2 |
| Allspice | 1pinch |
| Dried Thyme | 1tsp |
| Scotch Bonnet Chillies | 1 |
| Pumpkin | 350g |
| Red Peppers | 2 |
| Cabbage | 200g |
| Wholegrain Rice | 220g |
| Coconut Milk | 350mL |
| Vegetable Stock | 400mL |
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