Protein Rich, Main course, Whole Food Plant Based, African, South Africa

Greens with Pumpkin Seeds

by Thandiwe Mkhize

This quick and nutritious South African meal for one features a vibrant mix of greens and zucchini, seasoned simply and cooked gently. It's a tasty dish that comes together in under 10 minutes, perfect for a healthy and fast meal.

Total Time

15 mins

Difficulty

Easy

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Chinese (Traditional)

Simple Tasty Recipes

Ingredients for 1 Servings

2 tablespoons

canola or olive oil
1

large onion
1

small bunch of spring onions
1

small bunch of spinach or any cooking greens
2

marrows or zucchini
A handful of

crushed pumpkin seeds
Pinch of

salt
Pinch of

black pepper

Time

Preparation Time

5 mins
Cooking Time

10 mins
Total Time

15 mins

Goes Great with

VEGAN SEAWEED SCORCHED RICE

Tunisian Beetroot Salad

VEGAN CURRY FRIED RICE

South African Inspired Potato Salad

VEGAN POTATO WAFFLES

Method

Roughly chop the onion, spring onions, spinach, and marrows (or zucchini).
First, slightly fry the chopped onion in the oil.
Then, mix in the spring onions, spinach, marrows (or zucchini), and crushed pumpkin seeds.
Season with a pinch of salt and black pepper.
Leave to cook on very low heat, allowing the natural vegetable juices to cook the meal. Add a few tablespoons of water if necessary.
The dish should be ready in under 10 minutes. Serve with new potatoes, wholemeal dumplings, or use to stuff a pitta bread.

Notes:

This recipe is designed for one person. It can be served with new potatoes, wholemeal dumplings, or used to stuff a pitta bread. It's a delicious and versatile meal.

Serving info: Total recipe: 958g · Yields 1 portions · Portion size: 958g

Nutrient	Per 100g (or 100ml)	Per Portion	% Daily Value
Energy (kcal)	67	641	32%
Carbohydrates (g)	5.1	48.9	18%
↳ of which sugars (g)	2.3	22.0
Dietary fiber (g)	1.7	16.2	58%
Protein (g)	2.5	23.7	47%
Total fat (g)	4.7	45.2	58%
↳ Saturated fat (g)	0.5	5.1	26%
↳ Monounsaturated fat (g)	2.4	22.7
↳ Polyunsaturated fat (g)	1.6	15.1
↳ Trans fat (g)	0.0	0.1
Sodium (mg)	20	196	9%
Calcium (mg)	41	394	30%
Iron (mg)	1.2	11.2	62%
Potassium (mg)	310	2970	63%
Vitamin C (mg)	12.7	121.6	135%
Vitamin B12 (µg)	0.0	0.0	0%

Ingredient data sources

Canola or olive oil — 28g — Oil, canola — USDA
Large onion — 200g — Onions, raw — USDA
Small bunch of spring onions — 100g — Onions, spring or scallions, raw — USDA
Small bunch of spinach or any cooking greens — 200g — Spinach, raw — USDA
Marrows or zucchini — 400g — Squash, summer, zucchini, raw — USDA
Crushed pumpkin seeds — 30g — Seeds, pumpkin and squash seed kernels, dried — USDA

⚠️ = estimated or sourced outside the listed databases.
% Daily Value based on FDA 2020 Daily Values for adults (2,000 kcal diet).

Goes Great with