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Wheat Porridge Baked in a Pumpkin

A stunningly pretty fall dish that's seriously filling! Wheat porridge baked in a pumpkin makes a beautiful presentation with a genuinely delicious filling. Roasted pumpkin isn't just good for you — it's wonderfully tasty too, especially here, where it's paired with hearty grain porridge, juicy vegetables, and tender feta, seasoned with spices and finished with fresh herbs.

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Wheat porridge in pumpkin
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 19 % 3 g
Fats 19 % 3 g
Carbohydrates 63 % 10 g
69 kcal
GI: 10 / 0 / 90
    1. Preheat the oven to 400°F (200°C).
    1. Rinse the small pumpkins under running water and pat them dry with paper towels. Cut each pumpkin in half from top to bottom and scoop out the stringy insides and the seeds. Rub the cut sides of the pumpkin halves all over with olive oil and season with salt to taste.
    1. Line a baking sheet with parchment paper and arrange the pumpkin halves cut side down. Roast in the preheated oven for about 30 minutes, or until the flesh is soft.
    1. Rinse the wheat groats with water several times, then put them in a saucepan and cover with fresh water. Bring to a boil over the heat, then lower the heat and simmer until the porridge is cooked through and all the water has been absorbed.
    1. Peel the onion, rinse it, and cut it into small dice. Rinse the tomatoes and chop them finely as well. Heat a little vegetable oil in a skillet, then add the chopped vegetables. Season with salt, ground black pepper, thyme, oregano, and paprika. Cook over medium heat for 2–3 minutes, stirring now and then. Stir in the tomato paste and cook another couple of minutes, then take the skillet off the heat.
    1. Add the cooked wheat porridge to the skillet with the sautéed vegetables, crumble in the feta, and mix everything together well.
    1. Take the roasted pumpkin halves out of the oven and use a spoon to scoop out the core, leaving about 1/2 inch (1–2 cm) of flesh next to the skin so the pumpkin holds its shape. Spoon the porridge-and-vegetable filling into the hollows, spreading it evenly over the whole surface. Crumble a little more feta over the top to garnish.
    1. Return the stuffed pumpkin halves to the baking sheet and bake for about 20 minutes. Sprinkle the finished stuffed pumpkins with chopped fresh parsley and serve. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Tomatoes - 23  kcal/100g
  • Pumpkin - 29  kcal/100g
  • Hard red spring wheat (whole grain) - 330  kcal/100g
  • Hard red winter wheat (whole grain) - 330  kcal/100g
  • Soft red winter wheat (whole grain) - 326  kcal/100g
  • White wheat (whole grain) - 335  kcal/100g
  • Durum wheat (whole grain) - 332  kcal/100g
  • Crushed dry hard red wheat - 359  kcal/100g
  • Crushed winter wheat - 358  kcal/100g
  • Dry wheat, canned without seasonings - 168  kcal/100g
  • Dry wheat, canned with seasonings - 182  kcal/100g
  • Sorghum grain - 332  kcal/100g
  • Wheat groats - 352  kcal/100g
  • Sprouted wheat grains - 305  kcal/100g
  • Wheat groats - 332  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Parsley greens - 45  kcal/100g
  • Thyme - 101  kcal/100g
  • Dried thyme - 276  kcal/100g
  • Thyme - 276  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Tomato paste - 28  kcal/100g
  • Feta cheese - 290  kcal/100g
  • Salt - 0  kcal/100g
  • Water - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Olive oil - 913  kcal/100g
  • Paprika - 289  kcal/100g
  • Oregano dry - 306  kcal/100g

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