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Bowl of Pumpkin Stew and Rice Topped with Fresh Cilantro
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5 from 1 vote

Spiced Afghan Pumpkin Stew

Juicy chunks of pumpkin are simmered in tomato sauce with spices, then served over basmati rice with cashew cream to make this Afghan-inspired pumpkin stew!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Entree
Cuisine: Afghan, American
Servings: 4
Calories: 282kcal
Author: Alissa

Ingredients

  • 2 small or 1 large approx. 4 pounds total weight sugar pumpkin (could sub butternut squash)
  • 2 tbsp. vegetable or olive oil
  • 1 medium onion diced
  • 4 garlic cloves minced
  • 1 tbsp. grated fresh ginger
  • 2 tsp. ground cumin
  • 1 tsp. ground cinnamon
  • ½ tsp. turmeric
  • 1 tsp. chili paste or harissa adjust to heat preference
  • ¼ tsp. salt or to taste
  • 1 tbsp. raw sugar or granulated sugar of choice
  • 1 to 2 cups vegetable broth
  • ¼ cup tomato paste
  • cooked basmati rice for serving
  • cashew cream for serving (optional)
  • fresh cilantro for serving

Instructions

  • Peel and seed pumpkin. The best way to go about this is to cut it into a few large chunks, scrape out the seeds and pulp, then go at the outside with a peeler or sharp knife. Cut the flesh into ½ to 1 inch cubes. Set aside.
  • Heat oil over medium heat in large skillet. Add onion and sauté for about five minutes, or until onion begins to soften.
  • Add garlic, ginger, cumin, cinnamon and turmeric, and continue to sauté until fragrant, about one minute.
  • Add chili paste, salt, sugar, broth, tomato paste and pumpkin. Bring to simmer.
  • Cover and simmer for 15 to 20 minutes, or until pumpkin is very tender, adding additional broth (up to 1 cup) if the mixture becomes too thick. Taste test and adjust seasonings as needed.
  • Divide onto places with basmati rice. Top with cashew cream and cilantro.

Notes

I remade this recipe three years after originally posting, in order to reshoot the photos, and I felt like the spices were a bit off, so they've been updated in the ingredients list. If you made the original version and loved it, it called for 1 tablespoon turmeric, 1 teaspoon cumin and ½ teaspoon cinnamon.
Nutrition information does not include accompaniments.

Nutrition

Calories: 282kcal | Carbohydrates: 48.8g | Protein: 8.4g | Fat: 9g | Saturated Fat: 1.4g | Sodium: 508mg | Potassium: 1278mg | Fiber: 15.1g | Sugar: 21.5g | Calcium: 120mg | Iron: 8.1mg