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SiSU Wellness

Tofu-stuffed pumpkin

Last Updated: 12 December 2018








Tofu-stuffed pumpkin

Pumpkins are rich in vitamin A which helps to promote healthy eyesight.


1 butternut pumpkin

1 tbsp of olive oil

1 garlic clove

1 tsp of fresh rosemary

1 spring onion, chopped

1 cup of button mushrooms, chopped

½ red capsicum, chopped

200g tofu (firm)

2 tbsp of soy sauce (reduced salt)

2 tbsp of sweet chilli sauce

1 cup of couscous (cooked)

Ground black pepper, to taste



1. Preheat oven to 200°C / 400°F, and line a baking tray with baking paper. 

2. Cut the pumpkin in half then scoop out and discard the seeds. Rinse under water. Shave off a thin layer from the bottom of the pumpkin if necessary so that it will sit flat.

3. Heat the oil in a saucepan and add the garlic and rosemary. Cook for a minute then add the spring onion, mushrooms and capsicum. Continue to stir fry until vegetables are tender. Stir in the tofu, soy sauce, chilli sauce and cooked couscous and continue to cook for one minute. Season with pepper to taste.

4. Scoop the mixture into the pumpkin. Place on the baking tray and cook for 2 hours, or until very soft. 

5. Serve and enjoy!


Serves 2

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