This recipe has Vitamin A (IU) as 1469% (as a percentage of RDA).
You'll likely need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 18.1% of RDA
• Carbs: 19.1% of RDA
• Fat (total lipid): 18.7% of RDA
• Fiber: 31.9% of RDA
• Fructose: 0.0% of RDA
• Protein: 16.5% of RDA
• Sodium: 74.9% of RDA
• Sugar: 30.3% of RDA
• Vitamin A (IU): 1469% of RDA
• Vitamin B6: 40.6% of RDA
• Vitamin C: 106% of RDA
• Iron: 2.8% of RDA
• Magnesium: 44.8% of RDA
• Manganese: 120% of RDA
• Niacin: 26.5% of RDA
• Potassium: 40.5% of RDA
• Zinc: 14.1% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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BAKING THE PUMPKIN
Place a rack in the center of your oven and preheat the oven to 425 degrees F.
Halve the pumpkin, scoop out the seeds, then arrange the halves on a baking tray, cut sides up.
Drizzle with 1 teaspoon olive oil and sprinkle lightly with salt and pepper.
Bake 45-55 minutes, just until the pumpkin is fork tender. Remove from the oven and let cool. Reduce the oven temperature to 375 degrees.
PREPARING THE FILLING
While the pumpkin is baking, place the broth in a small saucepan and bring to a boil.
Add the quinoa, return to a boil, then reduce the heat, cover, and let simmer for 12 minutes, until most of the broth is absorbed. Remove from the heat and let sit, covered, for 15 minutes. Fluff with a fork, then set aside.
In a large skillet, heat the remaining 1 teaspoon olive over medium. Add the kale and cook until wilted, about 4 minutes, then reduce the heat to medium low. Add the garlic, oregano, 1/2 teaspoon salt, and 1/2 teaspoon black pepper. Cook 30 additional seconds, until is fragrant. Stir in the orange zest, orange juice, and cooked quinoa.
Once the pumpkin is cool enough to handle, scoop out the flesh, leaving a 1/2-inch-thick border around the sides and a 3/4-inch border along the bottom.
Reserve the flesh for another use (or if you don’t mind a super duper stuffed pumpkin, mix it in with the rest of the filling). Stuff the kale quinoa filling into the pumpkin halves, then return to the oven.
Bake at 375 degrees until hot, about 10 additional minutes. Sprinkle with cheese and serve warm.
This recipe has the following nutrient totals:
Protein 18.5 g
Carbohydrates 52.6 g
Iron 0.53 mg
Fiber 8.94 g
Calcium 6.24 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.