Traditional Pumpkin Stew with Garlic Yoghurt and Mint Recipe

Introduction

This traditional pumpkin recipe offers a comforting and flavorful way to enjoy the natural sweetness of pumpkin. Slow-cooked with spices and topped with a tangy garlic yoghurt, it makes a perfect warming dish for any season.

Ingredients

• 4 Tbsp olive oil (or neutral oil)
• 1 onion (halved and thinly sliced)
• 3 garlic cloves (thinly sliced)
• 1 fresh chilli (thinly sliced, remove seeds if you like)
• 30 g tomato paste
• ¾ tsp ground turmeric
• ½ tsp sugar
• 150 ml water
• 500 g peeled pumpkin (cut into large pieces)
• 200 g tomato (sliced ½ cm / ¼ in thick)
• 1 tsp dried mint
• Salt and black pepper
• 1 garlic clove
• 125 g thick yoghurt
• 1 Tbsp lemon juice

Instructions

1. Step 1: Heat a large, heavy-bottomed pan with a lid over medium heat. Fry the onion in the oil until soft but not coloured, about 12–15 minutes. Stir regularly and add a splash of water if the pan gets too hot to prevent browning.
2. Step 2: Add the sliced garlic, chilli, and tomato paste. Fry, stirring constantly, until the tomato paste is fully mixed with the oil, about 1 minute. Stir in the turmeric, sugar, and water, mixing well.
3. Step 3: Add the pumpkin pieces, turning them to coat in the sauce. Lay the tomato slices evenly on top. Bring to a simmer, cover, lower the heat, and cook until the pumpkin is tender, about 25–30 minutes. Stir gently once or twice for even cooking. Remove from heat.
4. Step 4: Mash the remaining garlic clove with a pinch of salt to form a paste. Mix this paste with the yoghurt and lemon juice. Season with salt, black pepper, and more lemon juice to taste.
5. Step 5: Transfer the pumpkin and sauce to a serving dish. Top with spoonfuls of the garlic yoghurt and sprinkle generously with dried mint. Serve immediately.

Tips & Variations

• Use a neutral oil like sunflower if you prefer a milder flavor than olive oil.
• If you like a spicier dish, keep the chilli seeds or add a pinch of cayenne pepper.
• For a vegan option, substitute the yoghurt with a plant-based yoghurt alternative.
• Serve this dish with warm bread or steamed rice to soak up the flavorful sauce.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in a microwave until warmed through. The yoghurt topping is best added fresh before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use pumpkin puree instead of fresh pumpkin pieces?

While pumpkin puree can be used, fresh pumpkin pieces hold their shape better during cooking and provide a more satisfying texture.

Is this dish spicy?

The level of spiciness is mild and can be adjusted by using less or more chilli, or by removing the seeds for a softer heat.

Traditional Pumpkin Stew with Garlic Yoghurt and Mint Recipe

Print Recipe

★★★★★

5 from 114 reviews

A traditional and comforting pumpkin stew cooked gently on the stovetop with aromatic spices, tomato, and a refreshing garlic yogurt topping. This recipe highlights the natural sweetness of pumpkin balanced with turmeric, tomato paste, and a hint of chilli for mild heat, perfect for a wholesome and flavorful meal.

• Author: Lena
• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Traditional
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Base Ingredients

• 4 Tbsp olive oil (or neutral oil)
• 1 onion (halved and thinly sliced)
• 3 garlic cloves (thinly sliced)
• 1 fresh chilli (thinly sliced, seeds removed if preferred)
• 30 g tomato paste
• ¾ tsp ground turmeric
• ½ tsp sugar
• 150 ml water
• 500 g peeled pumpkin (cut into large pieces)
• 200 g tomato (sliced ½ cm / ¼ in thick)
• 1 tsp dried mint
• salt and black pepper to taste

Garlic Yogurt Sauce

• 1 garlic clove
• 125 g thick yoghurt
• 1 Tbsp lemon juice
• salt and black pepper to taste

Instructions

1. Sauté the onion: Heat a large heavy-bottomed pan with a lid over medium heat. Add the oil and fry the thinly sliced onion until soft but not colored, about 12–15 minutes. Stir regularly to prevent browning and add a splash of water if the pan gets too hot.
2. Add garlic, chilli, and tomato paste: Add in the sliced garlic, fresh chilli, and tomato paste. Fry continuously, stirring for about 1 minute until everything is completely mixed and fragrant.
3. Incorporate spices and water: Stir in the ground turmeric, sugar, and water thoroughly to create a flavorful sauce base.
4. Add pumpkin and tomato: Add the pumpkin pieces to the pan and turn to coat them in the sauce. Arrange the tomato slices evenly on top. Bring the mixture to a simmer, then cover with a lid and reduce heat to low.
5. Cook until tender: Let it gently simmer for 25–30 minutes, stirring gently once or twice to ensure even cooking and prevent sticking. The pumpkin should become tender but not mushy.
6. Prepare garlic yogurt: Meanwhile, crush the remaining garlic clove with a pinch of salt into a paste. Mix this paste with the thick yogurt and lemon juice. Season with salt, black pepper, and additional lemon juice if desired.
7. Serve: Transfer the pumpkin and sauce to a serving dish. Dollop spoonfuls of the garlic yogurt over the top and sprinkle generously with dried mint. Serve immediately while warm.

Notes

• Use a heavy-bottomed pan to prevent burning and ensure even cooking.
• Adjust chilli quantity or remove seeds to control heat level.
• Be gentle when stirring to keep the pumpkin pieces intact.
• The garlic yogurt topping adds a cool, tangy contrast that brightens the dish.
• Can be served as a main vegetarian dish or a side with grilled meats.
• Leftovers can be refrigerated and gently reheated on the stovetop.

Keywords: pumpkin stew, garlic yogurt sauce, traditional vegetable dish, stovetop pumpkin recipe, turmeric pumpkin