Mediterranean Diet Oven-Baked Pumpkin with Herbs
Delight your taste buds with this Mediterranean Diet Oven-Baked Pumpkin with Herbs, a recipe that combines simplicity and vibrant flavors in every bite. Perfectly roasted pumpkin wedges—enhanced by a fragrant blend of extra-virgin olive oil, fresh rosemary, thyme, and garlic—achieve a tender texture and slight caramelization in the oven. A touch of lemon zest adds brightness, while a sprinkle of fresh parsley lends a pop of freshness to this wholesome dish. Ready in under an hour, this easy-to-prepare recipe is as nutritious as it is delicious, making it an ideal side dish or light main course for anyone following a Mediterranean diet. Whether you're serving it alongside grilled fish or enjoying it on its own, this herb-infused baked pumpkin is a surefire way to elevate your mealtime.
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Recipe Information
Ingredients
- 1 medium (about 3 pounds) pumpkin
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons fresh rosemary
- 2 teaspoons fresh thyme
- 3 cloves garlic
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 teaspoon lemon zest
- 2 tablespoons parsley
Instructions
Preheat the oven to 400°F (200°C).
Cut the medium pumpkin in half, remove seeds, and then cut into wedges, leaving the skin on.
In a large bowl, combine 3 tablespoons of extra-virgin olive oil, 2 teaspoons of chopped fresh rosemary, 2 teaspoons of chopped fresh thyme, 3 minced garlic cloves, 1 teaspoon of sea salt, 0.5 teaspoon of black pepper, and 1 teaspoon of lemon zest.
Add the pumpkin wedges to the bowl and toss well until they are evenly coated with the olive oil and herb mixture.
Place the coated pumpkin wedges on a baking sheet lined with parchment paper.
Bake in the preheated oven for 35-40 minutes, or until the pumpkin is tender and slightly caramelized.
Remove from the oven and sprinkle 2 tablespoons of freshly chopped parsley over the baked pumpkin.
Serve warm as a nutritious side dish or a light main for a Mediterranean diet-friendly meal.
Nutrition Facts
Calories |
733 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2346 mg | 102% | |
| Total Carbohydrate | 93.3 g | 34% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 38.3 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 4732 mg | 101% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
