Munchkin pumpkins recipe
Get ready for fall with this delicious munchkin pumpkin recipe! It’s healthy & gluten free. For Low FODmap option, please see annotations in green.
4 munchkin pumpkins
olive oil (1-2 tablespoons)
salt (a pinch)
chili sauce (I’ve used: already chopped stir and fry salsa cubes)
rice (I’ve used: ready in 2 minutes, flavored Uncle Ben’s rice )
Low FODmap option ingredients:
Skip: onion and mushrooms.
Use instead: 1 small gem lettuce (chopped), a handful of cocktail tomatoes (chopped).
Swap: stir and fry salsa cubes for gentle salsa sauce (you can ad pinch of cayenne pepper to the sauce).
Have in mind: ready to eat rice ingredients. You can use flavored rice but always read the ingredients list to make sure there are no high FODmap additives.
Rest of the ingredients is the same.
Slice off tops from your munchkin pumpkins (don’t throw them away!) and scoop out the seeds. Sprinkle pumpkins with salt and brush them inside and out (including the sliced off tops) with olive oil. Place pumpkins (cut side up) and tops (cut side down) onto previously brushed with olive oil baking tray and roast at 200°C for around 25 minutes (until tender).
You need to keep an eye on your pumpkins because it’s easy to overcook them. Cooking time depends on your oven type. For fan assisted ovens it could be less than 25 minutes.
Throw previously washed and chopped mushrooms, onion and chili cubes onto the pan, sprinkle them with olive oil and fry till tender. To cook rice, follow instructions on the packaging. You can use all kinds of rice and couscous to do the stuffing. Low FODmap option: sprinkle pan with olive oil, add salsa sauce (150 ml) and stir in chopped gem lettuce and tomatoes. Add cayenne pepper if desired. Cook it for around ten minutes while stirring continuously. Follow instructions on the packaging to cook the rice.
Mix cooked rice with pan content, stir it vigorously and put it into the pumpkins cavities.
Place pumpkins “lids” on top and voilà! 🙂
It’s munchkin time!
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