We’re obsessed with easy one-pan dinners! They’re as simple as throwing some veggies and a protein onto a baking tray and popping them in the oven to roast. This recipe is a great vegetarian dinner option - pumpkin and carrot have a low glycemic index, meaning they release their energy slowly, leaving you feeling sustained for longer. They’re also jam-packed with antioxidants from the beta-carotene, which is converted to vitamin A in the body.
Thank you to Jessica Sepel for sharing this recipe with us! Jess is a clinical nutritionist (BHlth, Adv Dip Nutritional Medicine), bestselling health author and super popular health blogger; encouraging a balanced lifestyle filled with delicious recipes. She is the author of two best-selling books, where she shares her health philosophy and favourite recipes, and the creator of the JSHealth App and the JSHealth Program - an 8-week online plan to quit diets forever and find balance with food and your body. We love, love, love Jess’s recipes!
For more on Jess, check out her social links and website here:
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WEB: www.jessicasepel.com
ROAST PUMPKIN, CARROT & CHICKPEA ONE PAN
Serves: 2, as a main or 4, as a side
INGREDIENTS
1 x 400g can chickpeas, drained and rinsed
½ pumpkin, cut into wedges
3-4 carrots, sliced lengthways
1 tbsp olive oil
5-6 mint leaves, torn
¼ cup pepitas (pumpkin seeds)
1 tsp chilli flakes
Sea salt
For the dressing:
4 heaped tbsp hummus
1 tsp mustard
¼ cup apple cider vinegar
1 tsp maple syrup (optional)
METHOD
1. Preheat oven to 180°C. Line a baking tray with baking paper.
2. Arrange the pumpkin and carrots on the baking tray and drizzle with olive oil. Season generously.
3. Add baking tray to the oven and roast for 35-40 minutes, until the veggies are golden and slightly caramelised.
4. To make the dressing, combine the hummus, mustard, vinegar and maple syrup, if using, in a small jar. Whisk until combined.
5. Remove the roasted vegetables from the oven and add the chickpeas to the tray.
6. Once the veggies are cooked, drizzle over dressing and top with pepitas, chilli flakes and mint leaves.
NUTRITIONAL INFORMATION
Per serving as a side (4 people)
Protein: 11.52g
Carbohydrates: 30.7g
Dietary fibre: 10.62g
Sugars: 12.95g
Fat: 10.4g
Pumpkin is rich in nutrients that aid immunity, like beta-carotene which our body converts into vitamin A. Studies have shown that vitamin A can help fight infections, and strengthen immunity (1) (2).
REFERENCES
1) Kim, H., Nam, S., Yang, S., Kim, H., & Jeong, H. (2016). Cucurbita moschataDuch. and its active component, β-carotene effectively promote the immune responses through the activation of splenocytes and macrophages. Immunopharmacology and Immunotoxicology, 38(5), 319-326. doi:10.1080/08923973.2016.1202960
2) Veldhoen, M., & Ferreira, C. (2015). Influence of nutrient-derived metabolites on lymphocyte immunity. Nature Medicine, 21(7), 709-718. doi:10.1038/nm.3894