Pumpkin, Courgette & Beef Bake
When pumpkin season rolls around, this hearty bake absolutely earns its place at the table. Juicy beef mince meets sweet Hokkaido pumpkin and courgette, all bound in a savoury egg-and-milk sauce and finished with a golden layer of fresh Parmesan. The best part about Hokkaido pumpkin? The skin stays on, so there's no fiddly peeling. It's a comforting dish the whole family will love.
Ingredients
- 500 g beef mince
- 1 Hokkaido pumpkin, small; also sold as red kuri squash, or use any firm squash such as onion squash
- 1 courgette, medium
- 1 onion
- 5 eggs
- 100 ml milk
- Parmesan, fresh, to taste
- nutmeg, to taste
- freshly ground salt and pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 430 kcal | 1,720 kcal |
| Carbohydrates | 12 g | 48 g |
| Protein | 36 g | 144 g |
| Fat | 26 g | 104 g |
| Fibre | 3 g | 12 g |
| of which sugar | 6 g | 24 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel and finely chop the onion. Brown it in a pan together with the beef mince, then season lightly with salt and pepper.
- Wash the courgette and Hokkaido pumpkin thoroughly and cut into small pieces. You can leave the skin on the Hokkaido, so there's no need to peel it.
- Layer the ingredients in a baking dish however you like: start with the mince, then the pumpkin, and finish with the courgette. Season each layer with nutmeg, salt and pepper.
- For the sauce, whisk together the eggs and milk and season with nutmeg, salt and pepper.
- Pour the egg mixture evenly over the bake and scatter generously with freshly grated Parmesan.
- Bake in a preheated oven at 180C (fan 160C) for about 40 minutes, until the top is golden and bubbling.
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Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 36 g |
| Fat | 26 g |
| Fibre | 3 g |
| of which sugar | 6 g |
Frequently asked questions
Do I need to peel the Hokkaido pumpkin?
No, the skin of a Hokkaido pumpkin is soft enough to eat once cooked, so you can leave it on. A thorough wash is all you need.
Can I swap out the Parmesan?
Yes, you can top the bake with feta instead of Parmesan. For a creamier result, stir 100 g of soft goat's cheese into the egg mixture as well.
What temperature should I bake it at?
Bake at 180C (fan 160C) for about 40 minutes, until the top is nicely golden.
Is this bake suitable for a low-carb diet?
With its mix of vegetables, beef mince and egg, this recipe is naturally low in carbohydrates and fits well into a low-carb way of eating.
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