Ready in 45 minutes
This is very tasty, and fairly easy. It's one of those meals where the different steps fit together really well - Making the yogurt sauce and the meat sauce fits just perfectly into the time that the pumpkin takes to cook in the oven.
"My family loved this meal! I used couscous for the side. Lindaward1, your extra spices were great. "- Wardcomm
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Top-ranked recipe named "Afghani Sweet Pumpkin (Kaddo Bowrani)"
Set the oven at 350F
Cut the pumpkin into quarters. Remove seeds and strings, peel the skin with a vegetable peeler, and cut down into about 2-inch chunks.
Heat 2 tablespoons oil in an oven proof skillet (such as an AllClad) Brown the pumpkin pieces, turning frequently, until golden brown (about 5 minutes) taking care not to scorch it. Mix sugar and cinnamon, and sprinkle over pumpkin. Cover and bake for 30 minutes, or until tender.
While this seems like a lot of sugar, the dish does not come out sweet in the end, and it needs this much the sugar. If you want to cut carbs & calories, use Splenda instead of sugar
While the pumpkin is baking, make the yogurt sauce and the meat sauce.
Yogurt sauce: mix together yogurt with one clove of crushed garlic in a bowl; season to taste with salt & pepper.
Meat sauce: in a skillet, heat 2 tablespoons of oil and cook the onions until lightly browned. Add ground lamb or beef, the second clove of crushed garlic, and salt & pepper. Mix well and cook until meat is browned. Add tomato sauce and water, mix thoroughly and bring to a simmer, lower heat, and cook about 20 minutes until it cooks down to a thick sauce.
A vegetarian version of the sauce can be made by eliminating the meat.
To serve: spoon yogurt sauce onto dinner plates, add a portion of the cooked pumpkin, and top with meat sauce.
Serves 4 as a main course or 6 as an appetizer.
This goes nicely with a rice pilaf or cooked quinoa.
As served at the Helmand restaurant in Boston.
Each (dinner portion) serving contains an estimated:
Cals: 570, FatCals: 350, TotalFat: 40g
SatFat: 14g, PolyFat: 3g, MonoFat: 23g
Chol: 84mg, Na: 300mg, K: 1175mg
TotalCarbs: 29g, Fiber: 5g, Sugars:10g
NetCarbs: 24g, Protein: 26g
After eating this at Helmand, we just had to find the recipe. We added our own twist by using lamb and finely dicing it instead of grinding it. The added texture made the sauce more interesting. The nutrition was calculated using Splenda rather than sugar.
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Wardcomm 1 year agoMy family loved this meal! I used couscous for the side. Lindaward1, your extra spices were great.
lindaward1 1 year agoGreat flavours. We added extra spices to the meat mixture - cumin, coriander and cardamom.
promfh 4 years agoAfter eating this at Helmand, we just had to find the recipe. We added our own twist by using lamb and finely dicing it instead of grinding it. The added texture made the sauce more interesting. The nutrition was calculated using Splenda rather than sugar. [I posted this recipe.]