African Pumpkin Stew


Other side of the world pumpkin spices--YUM!

Time: 1 hour +

1 small pumpkin, unpeeled, about 3 pounds (a little smaller than the size of a basketball)

2 medium red onions, coarsely chopped

1 large carrot or parsnip, coarsely chopped

2 pounds tomatoes, chopped OR one 28-ounce can plum tomatoes

1 green bell pepper, coarsely chopped

1 cup pumpkin cooking liquid

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon salt

1/2 teaspoon dried thyme leaves

1/4 teaspoon ground cloves

1/8 teaspoon cayenne

Freshly ground black pepper

1/2 cup roasted, unsalted peanuts

1/4 cup coarsely chopped roasted, unsalted peanuts for garnish

Wash the pumpkin and cut it in half with a large, firm chef's knife. Discard the seeds or roast them, if desired.

Place the cut side down on a cutting board and cut the squash into 1-inch thick slices. Then, cut into 1-inch cubes and place them in a steamer.

Steam pumpkin cubes for 8 to 10 minutes or until the squash is tender but still firm.

Reserve the cooking liquid.

Peel the pumpkin cubes and set them aside.

Mince the onions and carrot and place them in a Dutch oven.

Add the tomatoes to the onion/carrot mixture (if using canned tomatoes, break them into smaller pieces by squeezing them through your fingers into the pot.

Add the bell pepper, 1 cup of the reserved liquid, coriander, cumin, chili powder, salt, thyme, cloves, cayenne, and black pepper to the vegetables.

Cook, stirring from time to time, over medium heat for 20 to 30 minutes to blend flavors.

Add the steamed pumpkin and 1/2 cup roasted peanuts; heat gently to combine the flavors. Garnish each bowl or serving with the coarsely chopped peanuts.


Serve with rice or eat as a stew.


If your experience with pumpkins is limited to carving jack-o’-lanterns, you are missing out on a delicious, low-calorie,

non-fat food that is rich in dietary fiber, anti-oxidants, minerals, and vitamins and is a proven cholesterol reducer. Intrigued? Then try this stew!