I got this recipe from Renee Kiff’s column in the Healdsburg Tribune. It is fast, easy and healthy, and a great use for pumpkin.
I actually made it with half butternut squash and half pumpkin, since I had both on hand and the butternut squash was already cut and peeled. I love all the winter squashes, but was startled at the difference between them.
The butternut squash was good. The pumpkin was divine. The pumpkin had a denser texture and richer flavor. The pumpkin I used is called Red Kuri and came in my farm box. At the farmers market, ask about which pumpkins are best for cooking.
Other favorites of mine include kobocha squash and hubbard squash. I’m not entirely clear on the distinction between pumpkins and winter squash – in my mind pumpkins are winter squash. No matter what you call them, there are some very delicious varieties.
The traditional pumpkin we carve at Halloween is not good for eating, but many pumpkin shaped winter squash are. I think of them as fancy pumpkins and put them out on my doorstep as autumn decoration and then eat them later if they are still good.
The hardest part of cooking with pumpkins is cutting them. That is what is so appealing about butternut squash – it is easy to peel (just use a vegetable peeler!) and cut. The flesh is soft enough to be easy to work with.
But if you have the strength and a sharp knife, pumpkins are worth the effort. I add them to soups, stews and oven roasted vegetables. They are a great source of fiber, potassium and vitamins A and C.
I made this delicious recipe last night. I cut up everything ahead of time, before I started cooking. The recipe actually calls for more brown sugar and I’ve halved it here. I’m not sure whether the sugar is traditional to West African cooking or whether it’s been added to satisfy American tastes. It is something you can adjust according to your own tastes.
The seasoning blend is really good. If you have whole spices, you can grind them for this recipe. The original recipe called for salt to taste, but I left it out entirely. It has enough flavor without it, and there is talk about lowering the recommended daily sodium intake from 2300 mg to 1500.
I served this over a blend of brown rice and purple barley to make it a complete meal. I like to add the barley to boost the fiber content, but plain brown rice would also be good.
Let me know how you like it and what modifications you make. Thanks Renee for a great recipe!
North African Pumpkin Stew
1 Tablespoon extra-virgin olive oil
1 large union, cut into ½ inch diced pieces
4 garlic cloves, finely minced
1-2 small hot chiles, seeded and chopped
1 tsp fresh grated ginger root
½ teaspoon cinnamon
¼ teaspoon cumin
¼ teaspoon allspice
1/8 teaspoon cloves
2 lbs cooking pumpkin, peeled, seeded and chopped into bite size cubes
~ 5 cups
1 ½ tablespoon brown sugar
Freshly ground pepper
2 cups cooked kidney beans
( I used black beans and they were good)
Using a large sauce pan, sauté onions in olive oil over medium heat. Cook until tender, about 5 minutes. Add garlic, chiles and spices. Cook, stirring, for about two minutes.
Add the pumpkin and toss until evenly coated with spices. Add 1 cup water, brown sugar and pepper. Bring to a boil, then reduce heat to low. Cover and simmer until the pumpkin is nearly tender, about 30 minutes (this will be faster or slower depending on the size of your cubes). Add the cooked beans and simmer another 5-10 minutes.
I served this colorful stew over a blend of brown rice and purple barley.
Find more nutrition information, my Mindful Eating CD, and my monthly newsletter on my website: http://healthyhabitscoach.com.
Eat well!
Kathy Nichols 