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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 222.0
  • Total Fat: 11.6 g
  • Cholesterol: 2.2 mg
  • Sodium: 1,293.3 mg
  • Total Carbs: 28.4 g
  • Dietary Fiber: 2.8 g
  • Protein: 4.0 g

View full nutritional breakdown of Afghan Pumpkin calories by ingredient
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Afghan Pumpkin

Submitted by: SONJA14
Afghan Pumpkin

Introduction

This recipe is originally published by Bryanna Clark Grogan. I have substituted plain yogurt for tofu sour cream as it calls for in the original vegan recipe. Sweet and savory, it is delicious for dinner or lunch with brown rice or couscous If you are using fresh pumpkin, save the seeds for toasted pumpkin seeds as a snack. This recipe is originally published by Bryanna Clark Grogan. I have substituted plain yogurt for tofu sour cream as it calls for in the original vegan recipe. Sweet and savory, it is delicious for dinner or lunch with brown rice or couscous If you are using fresh pumpkin, save the seeds for toasted pumpkin seeds as a snack.
Number of Servings: 5

Ingredients

    Serve this dish with basmati rice or naan bread. It is delicious! You can use canned diced tomatoes in place of the tomato paste and water. You may also use fresh cilantro in place of the ground coriander. Triple the amount of fresh cilantro if use this method.

    2 lb fresh pumpkin or orange winter squash (I used hubbard squash-- butternut would be good, too)
    1/4 cup olive oil

    SWEET TOMATO SAUCE:
    1 clove crushed garlic
    1 cup water
    1/2 Tbs salt
    1/3 cup sugar
    1/4 cup tomato paste mixed with
    1/4 cup water
    1/2 tsp grated ginger
    1 Tbs ground coriander
    1/4 tsp freshly-ground black pepper
    3/4 cup plain, fat free yogurt

    GARNISH:
    fresh, chopped or dry, crushed mint leaves, crushed


Directions

Peel the squash and cut into 2-3" cubes; set aside. Heat oil in a large frying pan that has a lid. Fry the pumpkins on both sides until lightly browned. Mix together ingredients for Sweet Tomato Sauce in a bowl, then add to squash mixture in fry pan. Cover and cook 20-25 minutes over low heat, until the pumpkin is cooked through and most of the liquid has evaporated. .
To serve: Spread half of the yogurt on a plate and lay the cooked squash on top. Top with remaining yogurt and any cooking juices left over. Sprinkle with mint. Yum!


Number of Servings: 5

Recipe submitted by SparkPeople user SONJA14.






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Member Ratings For This Recipe


  • Incredible!
    1 of 1 people found this review helpful
    i am afghan and guess wat ma family had made this today lol1! i love iit !!! - 11/18/08

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  • Delicious, thank you.

    This recipe is a keeper. - 10/12/13

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  • Omg So good! - 9/25/12

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  • I wish I had read the comments first, as it was definitely very sweet, but still yummy. I also made the mistake of substituting greek yogurt, which ruined the consistency (but not the flavor). I also used frozen squash instead of pumpking and it turned out well. - 3/26/12

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  • The family liked this. I should have read the reviews first - I agree with decreasing sugar, as it was a bit too sweet, but it was different and savory. - 11/25/11

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  • Delicious! I followed the advice of others and cut the oil in half and sugar in half. I think the sugar could have gone down even more with no ill effects.

    The sweet sauce and pumpkin are such a nice complement! I can't wait to make it again. - 12/14/10

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  • Oh my gosh, this is good. Made it with butternut squash. Only now do I realize that I forgot to add the sugar--but my dinner guests & I loved loved loved it. The yogurt & the mint are fabulous touches. I expect to make it a regular part of my cooking repertoire! - 11/22/10

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  • I modified this slightly - used half the oil and only 2 tablespoons of sugar - and doubled the ginger (because we LOVE ginger).

    It was AMAZING! I will certainly make this again. I'm just sad I won't be able to get fresh pumpkin for this year around! - 10/25/10

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  • Loved it. DH said he was shocked that he liked it too. I used butternut squash and pumpkin, 2TB sugar and I added a can of diced tomatoes - 12/27/08

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  • Yum Yum YUM! I made this tonight for my grandmother and I. I used sweet potato instead of squash, and greek yogurt. It would probably be just as good with less sugar - but I would make it again either way. - 12/4/08

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  • Incredible!
    0 of 2 people found this review helpful
    sounds great! let you know later how it comes out. - 11/14/08

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