Braised Pumpkin
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5.0
3 reviews
Excellent
Braised Pumpkin
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Braised pumpkin pieces, Afghan-style, with lots of spices, served with a refreshing mint garlic yogurt sauce.
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Ingredients
Pumpkin:
- 1 lb Hokkaido pumpkin red Kuri squash, 450 g, (Note)
- 2 tablespoons olive oil
- 1 onion
- 1 inch ginger
- 2 garlic cloves
- ½ teaspoon Turmeric
- 1 teaspoon Coriander
- ½ teaspoon pure chili powder or cayenne pepper
- 1 tablespoon tomato paste
- 1 cup water 250 ml
- 1 ½ tablespoons sugar
- fine sea salt to taste
Dip:
- 1 cup Greek yogurt 250 g/ 9 oz
- 1 garlic clove
- small bunch of mint
- small bunch of coriander or parsley
Instructions
Pumpkin:
- Cut the pumpkin into cubes. 1 lb Hokkaido pumpkin/ 450 g
- Saute onion: Heat the oil in a thick-bottomed pot or pan. Chop the onion very finely and cook it gently on low heat until golden, about 8-10 minutes. Stir often, and don't let it get too brown. Add a small splash of water now and then if it threatens to catch.2 tablespoons olive oil + 1 onion
- Add the grated ginger and garlic, turmeric, coriander, and chili or cayenne, and fry for about 1 minute or until fragrant.1 inch ginger + 2 garlic cloves + ½ teaspoon turmeric + 1 teaspoon coriander + ½ teaspoon pure chili powder
- Braise pumpkin: Add the tomato paste, water, sugar, and salt, and bring everything to a boil. Stir in the pumpkin, lower the heat, and simmer for about 20 to 30 minutes, depending on the size of the cubes. You might need to add extra water if it gets too dry.1 tablespoon tomato paste + 1 cup water/ 250 ml + 1 ½ tablespoons sugar + fine sea salt
- Sprinkle with some of the mint and serve with the herbed yogurt and naan bread.
Dip:
- Mix the yogurt with the grated garlic and the chopped herbs. Add some salt to taste.1 cup Greek yogurt/ 250 g + 1 garlic clove + small bunch of mint + small bunch of coriander or parsley
Notes
- Pumpkin: Butternut squash or other flavorful pumpkin sorts are fine as well.
- Peel: Hokkaido pumpkin doesn't need to be peeled, all other pumpkin or squash types need to be peeled.
Nutrition Information
Show Details
Serving
1/2 of the dish
Calories
340kcal
(17%)
Carbohydrates
41g
(14%)
Protein
14g
(28%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
10g
Trans Fat
0.01g
Cholesterol
5mg
(2%)
Sodium
120mg
(5%)
Potassium
1145mg
(33%)
Fiber
5g
(20%)
Sugar
21g
(42%)
Vitamin A
3233IU
(65%)
Vitamin C
35mg
(39%)
Calcium
205mg
(21%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2-3
Amount Per Serving
Calories 340 kcal
% Daily Value*
| Serving | 1/2 of the dish | |
| Calories | 340kcal | 17% |
| Carbohydrates | 41g | 14% |
| Protein | 14g | 28% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 5mg | 2% |
| Sodium | 120mg | 5% |
| Potassium | 1145mg | 24% |
| Fiber | 5g | 20% |
| Sugar | 21g | 42% |
| Vitamin A | 3233IU | 65% |
| Vitamin C | 35mg | 39% |
| Calcium | 205mg | 21% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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