Cook the Book: Pan-Fried Pumpkin With Tomato Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
73%
Cook the Book: Pan-Fried Pumpkin With Tomato Sauce
45 min.
6
69kcal

Suggestions


Welcome to a delightful culinary adventure with our Pan-Fried Pumpkin with Tomato Sauce! This vibrant dish is not only a feast for the eyes but also a celebration of wholesome ingredients, making it a perfect addition to your table. With a health score of 73, this recipe is a fantastic choice for those seeking a vegetarian, vegan, gluten-free, and dairy-free option that is incredibly healthy.

Imagine the rich, earthy flavor of pumpkin, perfectly complemented by a savory tomato sauce infused with garlic, onion, and a hint of spice. This dish is not just a side; it’s a versatile companion to any meal, ready in just 45 minutes and serving up to six people. Each serving is a mere 69 calories, allowing you to indulge without guilt.

But the magic doesn’t stop there! This recipe offers exciting variations that elevate the dish to new heights. Whether you choose to add a touch of cocoa and pumpkin seeds for a unique mole-inspired twist or opt for a festive cranberry and pistachio combination, you’ll find that this pumpkin dish can adapt to any occasion. Perfect for fall gatherings or a cozy dinner at home, it’s sure to impress your family and friends.

So, roll up your sleeves and get ready to savor the deliciousness of Pan-Fried Pumpkin with Tomato Sauce. Your taste buds will thank you!

Ingredients

  • tablespoons garlic minced
  • 0.3 cup regular corn neutral plus more if needed
  • large onion chopped
  • servings parsley chopped for garnish
  • pounds pumpkin peeled seeded cut into large chunks
  • tablespoons pepper fresh red hot minced to taste
  • 0.5  vegetable stock 
  • servings pepper black freshly ground

Equipment

  • frying pan
  • pot

Directions

  1. When all the pumpkin is cooked, pour off all but 2 or 3 tablespoons of the oil and add the onion, garlic, and chile. Cook, stirring frequently, until softened, about 3 minutes.
  2. Pour in the wine, scraping up any browned bits from the bottom of the pan.
  3. Let the liquid boil off for a few minutes and thicken, then stir in the tomato and its juice. Bring the sauce to a boil, then lower the heat a bit so it bubbles along nicely. Cook, stirring occasionally, until it thickens, about 10 minutes.
  4. Return the pumpkin to the pot and let the mixture come back to a boil. Cover and turn the heat to low. Cook, stirring once or twice, until the sauce has thickened even more and the pumpkin is tender but not mushy, about 10 minutes. Taste and adjust the seasoning, garnish, and serve.
  5. Panfried Pumpkin with Tomato Sauce, Cocoa, and Pumpkin Seeds: Sort of like a quick mole: Omit the parsley garnish. Follow the recipe all the way through Step
  6. While the pumpkin is cooking, toast 1 cup pumpkin seeds, tossing until golden. Chop a small bunch of cilantro. When the pumpkin is ready, stir in the pumpkin seeds along with 1/4 cup unsweetened cocoa powder and 1 teaspoon ground cinnamon.
  7. Garnish with cilantro and serve.
  8. Panfried Pumpkin with Cranberries and Pistachios: Festive all through the fall: Instead of the tomatoes, combine 3 cups cranberries with 2 cups freshly squeezed orange juice. Omit the parsley garnish. Follow the recipe through Step 3, adding the cranberries and juice in place of the tomato. Proceed with the recipe and garnish with 1/2 cup chopped pistachios instead of the parsley.

Nutrition Facts

Calories69kcal
Protein13.14%
Fat7.78%
Carbs79.08%

Properties

Glycemic Index
48.92
Glycemic Load
8.01
Inflammation Score
-10
Nutrition Score
15.800434620484%

Flavonoids

Apigenin
8.62mg
Luteolin
2.51mg
Isorhamnetin
1.25mg
Kaempferol
0.23mg
Myricetin
0.64mg
Quercetin
5.13mg

Nutrients percent of daily need

Calories:68.66kcal
3.43%
Fat:0.7g
1.08%
Saturated Fat:0.18g
1.1%
Carbohydrates:16.04g
5.35%
Net Carbohydrates:13.56g
4.93%
Sugar:5.78g
6.42%
Cholesterol:0mg
0%
Sodium:49.36mg
2.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.66g
5.33%
Vitamin A:14017.41IU
280.35%
Vitamin K:70.42µg
67.06%
Vitamin C:21.98mg
26.64%
Potassium:650.74mg
18.59%
Vitamin E:2.66mg
17.76%
Manganese:0.34mg
17.05%
Copper:0.25mg
12.34%
Vitamin B2:0.21mg
12.28%
Iron:2.06mg
11.42%
Vitamin B6:0.22mg
11.2%
Fiber:2.48g
9.91%
Folate:37.34µg
9.34%
Phosphorus:93.28mg
9.33%
Magnesium:29.12mg
7.28%
Vitamin B1:0.11mg
7.24%
Vitamin B3:1.43mg
7.13%
Vitamin B5:0.59mg
5.89%
Calcium:57.28mg
5.73%
Zinc:0.76mg
5.04%
Selenium:1.52µg
2.18%