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Rens Kroes | pompoenbootjes -
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Pompoenbootjes

Pompoenbootjes

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Oh, de blaadjes vallen van de bomen! Het begint weer te waaien en het wordt écht kouder. In Nederland is de zomer mijn favo seizoen. Iedereen eet buiten en het barst van de (food)-festivals. Voor mij zijn de zonnige dagen way too fast voorbij gevlogen. Dus? Op naar New York! In New York houd ik…

Bereidingstijd
45 min.

Portie
4 personen

Houdbaarheid
3 dagen in koelkast in een afgesloten bak

Benodigdheden
oven

Ingrediënten

75 gram basmatirijst, volkoren
2 kleine flespompoenen
1 ½ el kokosolie, om in te vetten en om te bakken, gesmolten
2 kabeljauwfilets (ca. 250 g)
1 tl kerriepoeder
Snufje zeezout en zwarte peper
1 grote (rode) ui
2 teentjes knoflook
1 kleine courgette
1 (gele) paprika
½ rode peper (niet voor kids)
½ tl komijnpoeder
½ tl geelwortelpoeder (kurkuma)
1 tl korianderpoeder (ketoembar)
1 el tamari (Japanse glutenvrije sojasaus)
Handje (platte) bladpeterselie, gesneden


En als je seizoensgebonden groenten eet, ben je ook nog een lief voor je portemonnee. Het is dus best handig om te weten wanneer welke groenten en fruit worden geoogst.
Bereiding
Verwarm de oven voor op 180 °C. Spoel de rijst schoon en kook die volgens de aanwijzingen op de verpakking. Was de pompoenen, snijd doormidden (schil ze niet!) en schep de pitten er met een lepel uit. Vet de binnen- en buitenkant van de pompoenenhelften in met 2 theelepels kokosolie en rooster ze ca. 40 min. in de oven.
Spoel de vis schoon en leg deze op een bord. Marineer de vis met kerriepoeder, 1 theelepel kokosolie, een snufje zeezout en zwarte peper. Maak de uien, knoflook, courgette, paprika en rode peper schoon en snijd alles in kleine stukjes.
Verhit een koekenpan met 1 theelepel kokosolie en bak eerst de uien glazig. Leg de gemarineerde vis erbij, en bak deze 3 min. mee. Voeg daarna de gesneden groenten en de rest van de ingrediënten toe, behalve de bladpeterselie. Roer het nogmaals goed door elkaar en bak alles 3 min. op middelhoog vuur.
Haal de pompoenhelften uit de oven als ze zacht zijn, laat ze anders nog wat langer in de oven. Lepel het grootste deel van de binnenkant van de pompoen uit, maar zorg dat er nog ca. 1 cm rand overblijft. Meng het vruchtenvlees uit de pompoen met het vismengsel en de gekookte rijst in een schaal, schep het mengsel in de uitgeholde pompoenhelften en garneer met peterselie.


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Laat me dan weten hoe je het vindt! Laat hieronder een reactie achter en deel jouw foto op Instagram met #powerfoodies en #renskroes. Enjoy!

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“De advisering van Rens Kroes is uitdrukkelijk niet bedoeld als reguliere medische behandeling of de vervanging daarvan door je huisarts of medisch specialist, noch als behandeling of de vervanging daarvan door een diëtist. De adviezen van Rens Kroes bevatten uitsluitend algemene handvatten voor een beter en gelukkiger leefpatroon. Bij acute gezondheidsklachten of verergering van gezondheidsklachten word je dringend aangeraden direct contact op te nemen met de behandelend (huis-)arts of medisch specialist. Lees voor informatie de disclaimer

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