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Pumpkin & Glorious Grain ‘zotto’ with smoked mackerel and seeds

Pumpkin & Glorious Grain ‘zotto’ with smoked mackerel and seeds

This recipe supports injury prevention – this dish incorporates nutrients that may support bone and joint health, as we know hockey players experience a lot of these types of injuries. The meat-based stock is good for the collagen content and the mackerel, pumpkin seeds and chia seeds have anti-inflammatory properties. The yoghurt contains calcium to support bone health and recovery.

By Alex Mackay and Dr Rebecca Townsend, Nutritionist for England Hockey

  • Serves 2

  • 1 hour

  • 2 pans

  • Beginner

Glorious Grains with Red Rice & Quinoa


  • 600g pumpkin or butternut squash (600g is roughly half a large butternut squash) peeled, diced 2.5cm
  • 2 tbsp vegetable oil
  • 1 medium sized (150g) onion, peeled, finely diced
  • 4 cloves garlic, peeled, thinly sliced
  • 2 tbsp grated ginger
  • 3 tbsp water
  • 400ml fresh chicken stock
  • 3 tbsp tomato puree
  • 40g sun-dried tomatoes, finely chopped
  • 1/2 tsp turmeric
  • 1 tsp Zanzibar or your favourite curry powder, more if you like it hot
  • 1 x 250g Merchant Gourmet Simply Cooked Glorious Grains
  • 4 tbsp toasted pumpkin seeds toss with salt and curry powder to taste
  • 2 tbsp Chia seeds
  • 120g Smoked Mackerel, flaked
  • 4 tbsp sliced coriander
  • 100g yoghurt to serve
  • Salt, turmeric and curry powder to taste


  1. Preheat your oven to 220c. Toss the pumpkin with 1 tbsp of vegetable oil. Season with salt and curry powder. Roast the pumpkin, turning it twice, for 20 minutes or until the flesh is soft enough to squash with a fork.
  2. Put the onion, garlic, ginger, water and 1 tbsp of vegetable oil in a medium sized shallow pan. Put the lid on. Sweat over a medium heat for 6-8 minutes until the onions are soft but not starting to brown.
  3. Add 300ml of chicken stock, the tomato puree, sun-dried tomatoes, turmeric and curry powder. Bring to the boil, lower the heat to medium then add the glorious grains. Simmer for 4 minutes. Take the pan off the heat. Leave to sit for 2 minutes.
  4. Once the pumpkin is cooked, take it out of the oven. Puree a quarter of the cooked pumpkin with the remaining 100ml stock. Stir the pumpkin puree and chunks into the glorious grain mixture. Warm through.
  5. Fold in the mackerel flakes. Add hot water if the mixture begins to dry out, you want the creamy texture of risotto.
  6. Season to taste with salt, turmeric and curry powder. Stir in half the coriander, sprinkle the second half over the top then follow with the seeds. Serve with the yoghurt on the side.

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