Recipes · Armenian · Main Courses
Ghapama (Stuffed Pumpkin)
One serving has 453 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin A (124%), copper (69%), manganese (67%), thiamin (32%), folate (31%) and phosphorus (27%). Ready in 125 minutes.
- Preparation: 20 min
- Cooking: 105 min
- Makes: 1 serving (345 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy, honey, nut, sulphite
Ingredients
- 180 g Pumpkin, raw
- 35 g Rice, white, long-grain
- 60 g Water
- 15 g Apricots, dried
- 10 g Raisins
- 10 g Prunes
- 12 g Walnuts
- 10 g Butter, unsalted
- 12 g Honey
- 0.5 g Cinnamon
- 0.3 g Salt
Method
- Cut a lid from the top of a small pumpkin and scoop out the seeds and strings, leaving a clean hollow shell (quantities here are for one portion of a shared, whole stuffed pumpkin).
- Parboil the rice in the water for about 10 minutes until half-tender, then drain.
- Mix the part-cooked rice with the dried apricots, raisins, prunes, walnuts, half the honey, the cinnamon and salt.
- Melt the butter and stir it through the filling, then pack everything into the hollowed pumpkin and replace the lid.
- Bake at 180°C (350°F) for 1.5-2 hours, until the pumpkin flesh is tender when pierced with a knife, drizzling the remaining honey over the filling for the last 15 minutes.
- Cut into wedges to serve, so each portion gets both the sweet, rice-stuffed filling and the soft roasted pumpkin flesh. Makes 1 portion; multiply the ingredients by 6 for a whole pumpkin to share.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 453 kcal | 21% |
| Carbohydrates | 75.3 g | |
| Water | 242 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 7.3 g | 15% |
| Tryptophan | 0.08 g | |
| Threonine | 0.23 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.46 g | |
| Lysine | 0.26 g | |
| Methionine | 0.11 g | |
| Cystine | 0.09 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.33 g | |
| Histidine | 0.15 g | |
| Fat | 16.5 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 6.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.8 g | |
| Saturated | 6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 21.5 mg | |
| Calcium | 88.1 mg | 9% |
| Copper | 0.62 mg | 69% |
| Iron | 4.1 mg | 23% |
| Magnesium | 63.1 mg | 20% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 192 mg | 27% |
| Potassium | 1,038 mg | 22% |
| Selenium | 7 µg | 13% |
| Sodium | 128 mg | |
| Zinc | 1.5 mg | 19% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 22% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 27.9 mg | 7% |
| Vitamin A | 866 µg | 124% |
| Vitamin C | 16.9 mg | 22% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 10 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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