• prep: 10 min
  • cook: 25 min
  • total: 35 min
Print Save
  • servings:
  • Summary

    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!

    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
    • 1/2 tsp. turmeric
    • 1 tsp. chili paste or harissa (adjust to heat preference)
    • 1/4 tsp. salt (or to taste)
    • 1 tbsp. raw sugar (or granulated sugar of choice)
    • 1 to 2 cups vegetable broth
    • 1/4 cup tomato paste
    • cooked basmati rice, for serving
    • cashew cream , for serving (optional)
    • fresh cilantro, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 102 % Daily Value *
    • Total Fat: 7 g 11.3%
    • Saturated Fat: 1 g 4.76%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 627 mg 26.13%
    • Calcium: 13 mg 1.29%
    • Potassium: 171 mg 4.88%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.97%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 4 g %
    • Dietary Fiber: 1 g 4.25%
    • Sugar: 2 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 4.92%
    • Vitamin C 10.88%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

    OTHER RECIPES YOU MAY LIKE