Afghan Pumpkin

More sharing options

Share on Twitter

4.7 of 5 (13)

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

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.

Minutes to Prepare: 30

Minutes to Cook: 30

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.