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Afghan Pumpkin Curry (Kadoo)
Delicately sweet and spicy pumpkin curry, aka Kadoo (or kaddo), is a signature Afghan dish, that's typically served as a side dish or appetizer, but it may also be enjoyed as a main dish. This aromatic Des~licious recipe is laced with cinnamon and turmeric and topped with creamy yogurt and fresh mint to create a flavour-packed ethnic recipe. Learn how to cook a vegetarian version of kadoo at home.
Ingredients
- 1/2 cup yogurt, 2% fat, Are fermented foods good for gut health?
- 4 garlic cloves, medium, crushed
- 3 tsp olive oil, extra virgin
- 1 cinnamon stick, 4 inches long
- 1 jalapeno , washed, seeds removed and finely chopped
- 2 tomatoes, medium, washed, chopped into small chunks
- 1 tsp turmeric, powder
- 2 tbsp coriander seeds, process coriander seeds into powder
- 1 pumpkin, small (615 g), washed, peeled, seeds removed and chopped into medium/large chunks
- 1 tsp salt, sea salt
- 12 mint leaves, large leaves, washed, finely chopped
Instructions
- In a medium cast-iron pot, heat oil on medium heat and fry the cinnamon and 3 cloves of crushed garlic.
- Add jalapeno and tomatoes. Cover and cook on medium heat for 2 minutes or until the tomatoes are mushy.
- Add coriander and turmeric powders, and follow with the pumpkin chunks. Stir well to ensure the pumpkin pieces are coated with the tomato-spice mixture.
- Cover and cook for 18-20 minutes on medium heat or until the pumpkin is cooked through. Check the pumpkin curry at ten minutes and gently stir to ensure it's not sticking to the bottom of your pot. The finished dish should not be mushy.
- While the pumpkin is cooking, prepare the garlic yogurt sauce: add 1 crushed clove of garlic to the yogurt and stir to mix. Refridgerate until it's time to serve.
- Once the pumpkin is cooked, finish with salt and mint and stir gently. Top with garlic yoghurt and serve with pita bread and your favourite salad.
Notes
- To ensure uniform cooking, use a high-quality nonstick pot with a tight-fitting lid to seal the steam to create a pressure cooker-like effect.
- To prepare the fresh pumpkin, cut the pumpkin into segments to make it easier to peel.
- I recommend using whole coriander seeds and processing these to make coriander powder. The aroma is next 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 use fresh or dried mint for a burst of flavour
- Use Greek yoghurt to boost the protein value of the dish
- Top with your favourite nuts or pomegranate kernels for added crunch
- Serve warm
Nutrition Information:
Calories: 163kcal (8%)Carbohydrates: 29g (10%)Protein: 6g (12%)Fat: 5g (8%)Saturated Fat: 1g (5%)Cholesterol: 4mg (1%)Sodium: 895mg (37%)Potassium: 1408mg (40%)Fiber: 4g (16%)Sugar: 13g (14%)Vitamin A: 29652IU (593%)Vitamin C: 45mg (55%)Calcium: 145mg (15%)Iron: 4mg (22%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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