Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Coconut and Pumpkin Noodles with Mushrooms and Broccoli

Cilantro, pumpkin seeds, and lime really round off these coconut and pumpkin noodles with mushrooms and broccoli.


Ω-6 (LA, 5.3g) : Ω-3 (ALA, 1.1g) = 5:1

Ingredients (for servings, )

For the noodles
8 ½ ozRice noodles
For the coconut and pumpkin sauce
5 ½ ozHokkaido pumpkin
1 Red onion (2.8 oz)
2 tbspRapsöl, raffiniert (bio ?) (0.98 oz)
1 cupButton mushrooms (3.4 oz)
½ Broccoli (2.7 oz)
¼ tspChili powder (0.02 oz)
1 tspCoriander seeds (0.06 oz)
200 mlCoconut milk, raw (7.1 oz)
1 dashSalt (0.01 oz)
½ Lime (1.2 oz)
½ bunchCilantro (fresh coriander) (0.35 oz)
2 tbspPumpkin seeds (organic?) (0.70 oz)


  • grater
  • skillet (frying pan)
  • stove
  • citrus juicer (lemon squeezer)
  • saucepan
  • sieve

Type of preparation

  • cook
  • chop or grind
  • squeeze
  • can (bottle)
  • sauté
  • remove the skin
  • grate (shred)
  • drain


  1. For the rice noodles
    Fill a saucepan with water and bring to a boil. Add some salt and the noodles and cook until the noodles are al dente. Save 150 mL of the cooking water — it will be used to make the sauce.

    This amount of cooking water is for a recipe that makes two servings.

  2. For the coconut and pumpkin sauce
    Wash the pumpkin. Cut in wedges and then cut these into thin slices that are about 3 mm thick. Peel the onion and cut into slices. Stir-fry the pumpkin and onion in hot oil for about 3 minutes.

    For a recipe that serves two, the author suggests using one medium-size red onion.
    We have chosen to use canola for the oil and reduce the amount from 2 to 1 tablespoon.

  3. Clean the mushrooms and broccoli and add to the pan, stir-frying for another two minutes. Mix in the chili powder and ground coriander and let sweat briefly. Add the leftover cooking water and the coconut milk and let the sauce reduce for 5 minutes. Salt to taste.

    In the original recipe, the author gives the option of using either chili powder or sambal oelek.

  4. Zest the lime peel and squeeze the lime. Add both to the sauce. Coarsely chop the cilantro and add to the sauce along with the noodles.

  5. Season and serve
    Mix everything together well, season, and sprinkle with roasted pumpkin seeds. Serve immediately while warm.

Notes about recipe

Cilantro, pumpkin seeds, and lime really round off these coconut and pumpkin noodles with mushrooms and broccoli.

Hokkaido pumpkins: Unlike most other pumpkins, the skin of a small Hokkaido pumpkin (1–2 kg) can be eaten and doesn’t need to be peeled. This is because it softens when it is cooked. Hokkaido pumpkin has a firm consistency, is low in fiber, and has a slightly nutty flavor. The orange color comes from the large amount of beta-carotene it contains, which our body can convert into vitamin A. It also has large amounts of vitamin B1, B2, and B6; vitamins C and E; as well as folic acid, magnesium, iron, and phosphorus.

Coconut milk is not coconut water: Coconut milk is made by puréeing coconut flesh with water and then straining through a cheesecloth. The result is a milky liquid that has a fat content of about 15 to 25 %. If you run boiling water over the fibrous pulp left behind and then squeeze the cheesecloth out again, you will obtain more coconut milk, but it will be somewhat thinner. Coconut water, not to be confused with coconut milk, is the clear liquid found inside young coconuts. Coconut milk is available commercially and is used as a milk substitute for tea, coffee, and baked goods.

Coriander seeds: Coriander seeds contain 60 % of the total amount of oil contained in the plant. The essential oils linalool and geraniol are primarily responsible for the refreshing, slightly lemony aroma of coriander seeds, which, however, only develops fully after the seeds are dried.

Lime juice: Raw lime juice, which contains lots of vitamin C, is added to a wide variety of dishes and drinks to give them a citrus taste. Compared to lemon juice, lime juice is more flavorful.


Cilantro: Some people react to its intensive, slightly soapy aroma with symptoms ranging from aversion to nausea. According to Swiss statistics, 15% of the allergic population reacts to cilantro. If you prefer, it is fine to simply leave the cilantro out.

Organic limes: If you are using lime peel in your cooking, be sure to buy organic limes that have not been treated with pesticides. If you don’t have organic limes, wash the limes before zesting them!

Alternate preparation

Less oil: We have halved the amount of oil used in the original recipe. For extensive information on reducing oil in your cooking, we recommend you read our review of Michael’s Moss’ book Salt Sugar Fat.