Connoisseurus Veg · by Alissa★ 5.0 (1)
Spiced Afghan Pumpkin Stew
NUTRITION · PER SERVING35M COOK
CAL 24%·PRO 21%
CARBS 93G77% OF CAL
14G FIBER59G OTHER20G TOTAL SUGAR
FAT 11G21% OF CAL
2G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Tender pumpkin chunks simmered in a spiced tomato sauce with cumin, cinnamon, and turmeric, served over rice with cashew cream. A warm, aromatic Afghan-inspired stew.
mainmiddle easterncurrybowl🍳 skilletdairy freegluten freeveganvegetarian
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Nutrition & ingredients
Ingredients
serves 4- 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)
At a glance
PER SERVING · TIME 35M
CAL 24%·PRO 21%
CARBS 93G77% OF CAL
14G FIBER59G OTHER20G TOTAL SUGAR
FAT 11G21% OF CAL
2G SAT9G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 25m
- Sodium
- 559mg
- Total sugar
- 20g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 2269mg
- Calcium
- 105mg
- Iron
- 1mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 559MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.