Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Delicately sweet and spicy pumpkin curry, aka Kaddo, is a signature Afghan dish, typically served as a side or appetizer. This aromatic desilicious recipe is infused with cinnamon and turmeric and topped with yogurt and fresh mint to create a flavour-packed ethnic recipe.
Anything with pumpkin stops me in my tracks. Besides being a tad obsessed over apples, this Fall, I must admit this pumpkin curry is one of my favourites. Plus, it’s also one of the easiest curry recipes I’ve ever made. It’s no surprise then, that when we’re after a healthy ethnic recipe, this one tops the list.
To create this desilicious recipe, all you need is one pot. I love my beautiful cast iron pumpkin cocotte. Besides being the perfect size, it cooks my pumpkin curry in no time and is the talk at dinner time. I mean, look how beautiful it is. I’m super excited to share that I will be giving one of these beauties away in the coming days over on Instagram. You don’t wanna miss this!
How To Make Afghan Pumpkin Curry – Step By Step
Preparing Fresh Pumpkin
It all starts with a sumptuous pumpkin that’s peeled, seeded, and cubed into medium-sized chunks (Pumpkin images 1-4).
Cooking Pumpkin Curry
The explosion of flavour comes from frying garlic with cinnamon (Cooking image 1), before adding the tomatoes and jalapeno (Cooking image 2). Depending on the spice level your after, you can add more than one chilli pepper. Once the tomatoes are mushy, add the spices. I process the coriander seeds to create a powder (Cooking images 3-4). Stir well before adding the pumpkin chunks (Cooking image 5). Make sure you stir well to coat all the pieces with the spice mixture. Cover and cook for 18-20 minutes or until the pumpkin is cooked through (Cooking image 6). Do check and stir at ten minutes to ensure the pumpkin curry is not sticking to the bottom of your pot. At this point, add the salt. While the pumpkin cooks, prepare the dreamy garlic-yogurt sauce and mint, by adding crushed garlic to yogurt. Wash and finely chop the mint – ready for your garnish (Cooking images 7-8).
Delicately sweet and spicy pumpkin curry, aka Kaddo, is a signature Afghan dish, typically served as a side or appetizer. #recipe #desiliciousrd #dietitian Click To TweetWhat Are The Benefits Of Eating Pumpkin?
Pumpkin is a nutritious vegetable, rich in Vitamin A and a good source of fibre. People are often surprised to hear that one cup of cooked pumpkin provides over 200% of your daily vitamin A requirement. The type of vitamin A found in foods and supplements is mostly in the form of beta carotene. We know that people who eat a diet rich in beta-carotene might have a lower risk of certain cancers. What’s interesting is that studies have failed to show that vitamin A or beta-carotene supplements can help prevent cancer.
Pumpkin is also low in calories – around 50 calories per cup and contains mostly water – over 90%.
Pumpkin has a decent amount of vitamins C, E, iron and folate – all of which may help strengthen your immune system.
Top Tips For Making Afghan Pumpkin Curry
- To prepare fresh pumpkin, cut the pumpkin in eight segments to make it easier to peel
- Use a spoon to scoop out the seeds
- I recommend using whole coriander seeds and processing these to make coriander powder. The aroma is another level!
- Gradually heat your cast iron cocotte to prevent damage and burning the oil and food
- Use an additional jalapeno if you fancy more heat
- Don’t forget to fresh or dried mint for a burst of flavour
- Serve with rice or naan
Love curry? Here are some more curry recipes you may like:
- Egg Curry With Turnips
- Bharazi (Vegan Coconut Curry)
- Chickpea Kale Curry Stuffed Spaghetti Squash
- Thai Coconut Shrimp Curry
Friends, when you’re in a hurry, make this ethnic pumpkin curry recipe for your family or for hosting guests this winter and fall.
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Afghan Pumpkin Curry (Kaddo) | Desi-licious Ethnic Recipes
Ingredients
- 1/2 cup yogurt 2% fat
- 4 garlic cloves crushed
- 3 tsp olive oil extra virgin
- 1 cinnamon stick 4 inches long
- 1 jalapeno washed, seeded and finely chopped
- 2 tomatoes medium, washed, chopped into small chunks
- 1 tsp turmeric
- 2 tbsp coriander powder process coriander seeds into powder
- 1 pumpkin small, washed, peeled, seeded and chopped into medium chunks
- 1.5 tsp salt sea salt
- 12 mint leaves washed, chopped finely
Instructions
- In a medium cast-iron pot, heat the oil on medium heat and fry the cinnamon and 3 cloves of crushed garlic.
- Add the jalapeno and tomatoes. Cover and cook for 2 minutes until the tomatoes are mushy.
- Add the coriander and turmeric powders, and cook for a minute before adding the pumpkin. Stir well to ensure the pumpkin chunks are coated with the tomato-spice mixture.
- Cover and cook for 18-20 minutes or until the pumpkin is cooked through. Check the pumpkin curry at ten minutes and stir to ensure it's not sticking to the bottom of your pot. Add the salt.
- While the pumpkin cooks, prepare the garlic yogurt sauce by adding 1 clove of crushed garlic to the yogurt.
- Once the curry is cooked, top with garlic yogurt and garnish with mint.
Notes
- To prepare fresh pumpkin, cut the pumpkin in eight segments to make it easier to peel
- Use a spoon to scoop out the seeds
- I recommend using whole coriander seeds and processing these to make coriander powder. The aroma is another level!
- Gradually heat your cast iron cocotte to prevent damage and burning the oil and food
- Use an additional jalapeno if you fancy more heat
- Don’t forget to fresh or dried mint for a burst of flavour
- Serve with rice or naan
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she’s dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
Thank you for sharing this recipe perfectly timed for pumpkin season.
Thanks, Roshan. Am glad you like it!