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Rice and fetta stuffed pumpkin

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  • Healthier living
  • Egg free
  • Gluten free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Vegetarian
  • Shellfish free
  • Seafood free
  • High in protein
  • High in dietary fibre

Everyone will want a slice of this hearty stuffed pumpkin. Packed with a flavoursome filling, it’s the ultimate meat-free main.

  • Serves6
  • Cook time2 hour
  • Prep time30 minutes, + cooling time


  • 2kg butternut pumpkin, halved lengthways
  • 2 tbs olive oil
  • 1/2 cup (50g) walnuts
  • 1/2 cup (100g) brown rice
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tsp finely chopped rosemary
  • Pinch of ground cinnamon
  • 400g can lentils, rinsed, drained
  • 100g fetta, crumbled
  • 30g baby spinach leaves, chopped
  • Tomato chutney, to serve

Nutritional information

Per Serve: Energy: 1820kJ/435 Cals (21%), Protein: 17g (34%), Fat: 18g (26%), Sat fat: 4g (17%), Carb: 45g (15%), Sugar: 17g (19%), Fibre: 10g (33%), Sodium: 216mg (11%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Preheat oven to 190°C. Place the pumpkin halves, cut-side up, on a baking tray. Brush the cut side with half the oil. Roast for 1 1/4 hours or until just tender. Set aside to cool.
  2. Step 2

    Meanwhile, arrange the walnuts on a baking tray and roast with the pumpkin for 3-5 mins or until toasted. Set aside to cool. Coarsely chop.
  3. Step 3

    While the pumpkin is cooking, cook the rice in a saucepan of boiling water for 30 mins or until tender. Drain well.
  4. Step 4

    Heat the remaining oil in a large frying pan over medium heat. Add the onion and cook, stirring, for 4 mins or until softened. Add the garlic and cook, stirring, for 30 secs or until aromatic. Stir in the rosemary and cinnamon.
  5. Step 5

    Place the rice, onion mixture, lentils, fetta, baby spinach and walnut in a large bowl and stir to combine. Season.
  6. Step 6

    Use a spoon to remove pumpkin seeds and membrane and discard. Scoop out the flesh, leaving a 2cm-thick shell. (Keep the flesh for another use.)
  7. Step 7

    Divide rice mixture among pumpkin shells and press down firmly. Carefully place the pumpkin shells together and tie with kitchen string to secure. Place on a baking tray and roast for 45 mins or until heated through. Transfer to a serving platter. Cut into slices and serve with tomato chutney.

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