Afghan Style Pumpkin With Yogurt Sauce Recipe
622kcal
Ingredients
- 2 tbsps oil like grapeseed or corn
- 1 onion medium size - chopped
- 1 tsp turmeric ground
- 1 tbsp fresh ginger minced
- 1/2 tsp black pepper
- 1/4 tsp cayenne pepper
- 1 chili minced like jalapeño or Thai, seeds removed
- 8 cups pumpkin 1-inch cubes
- 1½ cups chicken beef or vegetable stock, plus more as needed
- Salt and freshly ground black pepper
- 2 tbsps olive oil
- 4 cloves garlic crushed
- 1 lb. ground beef optional
- 1-14½- ounce can crushed tomatoes double if omitting the meat)
- 2 tsps coriander powder
- 1 tbsp ginger root
- 1 cup yogurt preferably whole-milk
- ¼ cup fresh mint plus more for garnish
- 1 tsp garlic minced
- 1 tbsp sugar
Equipment
- Large pot or Dutch oven
- Saucepan
- whisk
- Cutting board
- knife
- wooden spoon
- Measuring cups and spoons
Method
Heat the neutral oil in a large pot or Dutch oven over medium heat
- a. Add the chopped onions and sauté until they become translucent and slightly caramelized
Add ground turmeric, minced fresh ginger, black pepper, cayenne pepper, and minced chili to the pot a. Stir well to combine the spices with the onions
Add the pumpkin cubes to the pot
- a. Pour in the chicken, beef, or vegetable stock until the pumpkin is mostly covered
- b. Season with salt and freshly ground black pepper to taste
Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid
- a. Let the pumpkin simmer for about 15-20 minutes or until it becomes tender
While the pumpkin is cooking, prepare the yogurt sauce. In a separate saucepan, heat the olive oil over medium heat
- a. Add the crushed garlic and sauté until it becomes fragrant and lightly golden
If using ground beef, add it to the saucepan with the garlic a. Cook the meat until it browns and is fully cooked
Stir in the crushed tomatoes and coriander powder
- a. Grate the ginger root into the saucepan
- b. Let the sauce simmer for about 10-15 minutes, allowing the flavors to meld
In a bowl, whisk the yogurt until smooth and creamy
- a. Add chopped fresh mint, minced garlic, and sugar
- b. Mix well to combine all the ingredients
Once the pumpkin is cooked and tender, check the consistency of the dish
- a. If it's too thick, add more stock as needed
Serve the Afghan Style Pumpkin on a plate or in a bowl
- a. Drizzle the yogurt sauce over the top
- b. Garnish with additional chopped fresh mint for a burst of color and flavor
Nutrition
Calories622kcalCarbohydrates14gProtein13gFat58gSaturated Fat17gPolyunsaturated Fat10gMonounsaturated Fat27gTrans Fat1gCholesterol77mgSodium56mgPotassium672mgFiber1gSugar7gVitamin A10046IUVitamin C21mgCalcium87mgIron2mg
Notes
Use pre-cut pumpkin cubes for quicker preparation.
To save time, prepare the yogurt sauce in advance and refrigerate it.
Customize the level of spiciness by adjusting the amount of cayenne pepper or chili used.
For a vegetarian option, omit the ground beef and double the crushed tomatoes in the sauce.
Garnish with pomegranate seeds for added color and a burst of flavor.