While many of us have learned to like pumpkin in sweet dishes, such as pie, muffins or quick breads, in many cultures across the world, this nutritious gourd is often used in savory dishes.
John Dziekan/Chicago Tribune
A 1-cup serving of pumpkin has nearly 3 grams of fiber, and the orange flesh is packed with beta-carotene.
Latin and Caribbean countries pair pumpkin with spicy chilis, then roast it and eat it with crema sauce to cool down the spiciness. In South Africa, pumpkin is dried and ground into flour, for use in breads or pancakes, both savory and sweet. As the American melting pot gets even more diverse, it seems timely for us to broaden our range in terms of food flavors and spices.
Any way you include it in your diet, pumpkin provides a lot of nutrition without many calories. Only 40 calories for 1/2 cup of cooked canned pumpkin, this amount also provides about three times the vitamin A and beta carotene needed daily by adults. Surprisingly, it also contributes 10 percent of the iron recommended as well.
Although pumpkins can come in a variety of colors, the most common pumpkins found in U.S. markets are orange skinned and orange fleshed. This vibrant color gives a clue to the massive amounts of beta carotene found in this vegetable-fruit (technically, pumpkin is a fruit, but we think of it most often as a vegetable). Beta carotene can be converted into vitamin A within our bodies if needed, but even without being converted, it is an important phytochemical for human health. Pumpkin is also a rich source of the natural antioxidant zeaxanthin.
People who frequently eat foods with beta carotene seem to have lower incidence of lung, mouth and throat cancer. There is also research evidence that beta carotenes may offer protection against heart disease. Zeaxanthin helps to protect our eyes from the ultraviolet rays of the sun, which can cause damage and eventually age-related macular degeneration.
If you are a vegetarian, this recipe can add to your repertoire of meatless main dishes. It does contain some cheese, but if you like, you could easily substitute soy cheese to make the recipe vegan.
Except for the fact that your "burgers" will be a little on the orange side, your family and friends probably never would suspect that there is pumpkin involved.
Served in a warm flour tortilla (you could use corn tortillas if you wish), topped with salsa if you like, these are a very flavorful and a nice alternative to meat dishes.
Megan Murphy is a Tennessee-licensed registered dietitian and associate professor of nutrition at Southwest Tennessee Community College. Call 277-3062, fax 529-2787, e-mail Meganmyrd@aol.com.
Southwestern Pumpkin Burgers
6 tsp. extra virgin olive oil, divided
1 medium onion, chopped
� cup finely chopped red or green bell pepper
� cup fresh or frozen corn
2 cloves garlic, minced
2 tsp. chili powder
1 tsp. ground cumin
� cup canned, unseasoned pumpkin puree
� cup shredded Monterey Jack, or cheddar cheese
� cup toasted wheat germ
� cup fine dry breadcrumbs
2 tbsp. chopped fresh parsley
� tsp. salt
Freshly ground pepper, to taste
6 (8-inch) flour tortillas (soft taco size)
2 cups shredded lettuce
Salsa, if desired
Preheat oven to 325 degrees.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six �-inch-thick patties, using about � cup for each.
Stack tortillas and wrap in aluminum foil. Place in the preheated oven for about 15 minutes to heat through. Alternatively, stack tortillas between two damp paper towels; microwave on High for 30 to 60 seconds, or until heated through.
Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and salsa, if desired.
Makes 6 servings, one patty plus one tortilla each.
Per serving: 331 calories, 13 g fat, 4 g saturated fat, 8 mg cholesterol, 45 g carbohydrates, 6 g fiber, 12 g protein, 638 mg sodium.
Source: eatingwell.com
No comments:
Post a Comment