Asian Pumpkin, Prawns & Garlicky Greens Bliss Bowl
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Asian Pumpkin, Prawns & Garlicky Greens Bliss Bowl

Asian Pumpkin, Prawns & Garlicky Greens Bliss Bowl

with Seasoned Garlic Rice, Mushroom Sauce & Spring Onion

Sweet soy seasoning, everything garnish, plant-based Asian mushroom sauce and sesame dressing are the flavour providers that we can thank tonight for making roast pumpkin, prawns, veggies and rice taste so delicious.

Tags:
Over 30g protein
Allergens:
Gluten
•Sesame
•Soy
•Wheat
•Egg
•Crustacean

The quantities provided above are averages only.

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time30 minutes
Cooking Time20 minutes
DifficultyEasy

Ingredients

Serving amount

1

pumpkin

1 sachet

sweet soy seasoning

(Contains Gluten, Sesame, Soy, Wheat;)

2 packet

garlic paste

1 packet

white rice

(May be present: Wheat, Gluten, Soy. )

1 packet

green beans

1 head

broccoli

1 sprig

spring onion

1 packet

Plant-Based Asian Mushroom Sauce

(Contains Soy;)

1 sachet

everything garnish

(Contains Sesame; May be present: Gluten, Wheat, Milk, Almond, Brazil Nut, Cashew, Hazelnut, Macadamia, Pecan, Pine Nut, Pistachio, Walnut, Peanut, Soy. )

1 packet

sesame dressing

(Contains Egg, Gluten, Sesame, Soy, Wheat; May be present: Milk. )

1 packet

peeled prawns

(Contains Crustacean;)

Not included in your delivery

olive oil

1.25 cup

water

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Nutritional Values

Energy (kJ)2929 kJ
Calories700 kcal
Fat15.4 g
of which saturates2.9 g
Carbohydrate101.8 g
of which sugars29.9 g
Dietary Fibre33 g
Protein37.3 g
Sodium2941 mg
The average adult daily energy intake is 8700 kJ

Utensils

•Baking Tray
•Baking Paper
•Medium Pan
•Lid
•Large Non-Stick Pan

Cooking Steps

1
1

• Preheat oven to 220°C/200°C fan-forced. • Cut pumpkin into 1cm thick wedges. • Place pumpkin on a lined oven tray. Sprinkle with sweet soy seasoning, season with pepper, drizzle with olive oil and toss to coat. • Roast until tender, 20-25 minutes.

TIP: Peel the pumpkin if you prefer and scrape out the seeds, if necessary!

2
2

• Meanwhile, in a medium saucepan, heat a drizzle of olive oil over medium heat. Drain and rinse white rice. • Cook half the garlic paste until fragrant, 1-2 minutes. Add the water and bring to the boil. Add white rice, stir, cover with a lid and reduce heat to low. • Cook for 10 minutes, then remove from heat and keep covered until rice is tender and all the water is absorbed, 10 minutes.

TIP: The rice will finish cooking in its own steam so don't peek!

3
3

• While rice is cooking, trim and halve green beans. • Chop broccoli (including stalk!) into small florets. • Thinly slice spring onion.

4
4

• When rice has 10 minutes remaining, in a large frying pan, heat a drizzle of olive oil over high heat. • Cook broccoli and green beans, tossing, until tender, 6-7 minutes. • Add the remaining garlic paste and cook until fragrant, 1 minute. Season to taste.

TIP: Add a splash of water to help speed up the cooking process!

5
5

• While veggies are cooking, place plant-based Asian mushroom sauce and a splash of water in a small heatproof bowl. • Microwave in 30 second bursts until fragrant and heated through. Set aside. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook prawns, tossing, until pink and starting to curl up, 3-4 minutes. Transfer to a bowl.

6
6

• Stir everything garnish through rice. • Divide seasoned rice and garlicky greens between bowls. • Top with sweet soy pumpkin and prawns. Spoon over mushroom sauce. • Drizzle sesame dressing over greens. Top with spring onion to serve. Enjoy!