Dive into the vibrant flavors of Ethiopia with this hearty and healthy vegan pumpkin stew! This comforting dish, rich in spices and brimming with the sweetness of pumpkin, is a delightful exploration of Ethiopian cuisine. Forget bland pumpkin recipes; this stew bursts with a complex blend of berbere spice, warming ginger, and fragrant garlic, creating a depth of flavor that will leave you wanting more. It's the perfect meal for a chilly evening or a satisfying vegetarian centerpiece for any occasion. The vibrant orange hue is as visually appealing as the taste is satisfying.
This simple yet flavorful Ethiopian pumpkin stew is surprisingly easy to make. Forget complicated techniques – this recipe breaks down the process step-by-step, guiding you through each stage with ease, so even beginner cooks can master this delicious dish. Let's get started and unlock the secrets to this warming and unforgettable vegan stew!
Tools Needed
- Sharp knife
- Cutting board
- Large soup pot
- Garlic mincer (optional)
Ingredients
- Pumpkin (or Butternut Squash): 4 cups
- Red Onions: 2
- Garlic: 1 whole head
- Ginger: 2 tablespoons (or 2-inch piece)
- Tomato Paste: 1 can
- Cumin: 2 teaspoons
- Coriander: 2 teaspoons
- Chili Powder: 2 teaspoons
- Paprika: 2 teaspoons
- Cardamom: 1/2 teaspoon
- Ground Cloves: 1/8 teaspoon
- Ground Fenugreek Seed: 1 teaspoon
- Green Lentils: 3 cups
- Spinach: 1 (1-pound) bag (frozen or 8 cups fresh)
- Water: 12-14 cups
Step-by-Step Instructions
Step 1. Prepare the Vegetables and Spices
- Chop the pumpkin (or butternut squash) in half, then into wedges. Remove the skin and dice into 3/4-inch pieces.
- Mince the garlic (or chop finely).
- Add chopped ginger to the pot.
Step 2. Sauté Aromatics and Add Remaining Ingredients
- Add the diced pumpkin to a large soup pot.
- Add the minced garlic to the pot.
- Add tomato paste, cumin, coriander, chili powder, paprika, cardamom, cloves, and fenugreek to the pot.
- Add rinsed green lentils to the pot.
- Add frozen or fresh spinach to the pot.
Step 3. Simmer the Stew
- Add water to the pot.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the vegetables are tender.
Read more: Misir Wat: Authentic Ethiopian Red Lentil Stew Recipe
Tips
- Use a sharp knife for efficient chopping.
- A rock can be used to easily peel garlic cloves.
- Prepare a large batch and store leftovers in the refrigerator for several days.
- You can substitute other squashes or sweet potatoes for the pumpkin.
Nutrition
- Calories: 1100
- Fat: 18g
- Carbs: 200g
- Protein: 60g
FAQs
1. Can I substitute berbere spice? I don't have any.
While berbere is key to the authentic flavor, you can try a blend of paprika, cayenne pepper, cumin, coriander, and a pinch of allspice as a substitute. Adjust the amount of cayenne depending on your spice preference.
2. Can I make this stew ahead of time?
Absolutely! This stew tastes even better the next day. Store it in an airtight container in the refrigerator for up to 3 days.
This Ethiopian pumpkin stew is a testament to the vibrant and flavorful world of Ethiopian cuisine, offering a healthy and satisfying vegan meal. Enjoy the warmth and comfort this stew provides, perfect for a cozy night in or a shared meal with friends and family. Now go forth and create your own delicious masterpiece!