Low Sodium Tinunuang Kalabasa
Discover the rich and creamy flavors of Filipino comfort food with this Low Sodium Tinunuang Kalabasa recipe, a healthier take on the traditional dish! Featuring tender cubes of kalabasa (squash), charred to enhance their natural sweetness and smoky depth, this dish is simmered in velvety coconut milk infused with garlic, ginger, and a touch of spice from optional bird’s eye chili. The use of low-sodium vegetable broth and black pepper ensures the dish remains heart-healthy without compromising on flavor. Perfect for those seeking a nutritious yet indulgent meal, this recipe is easy to prepare in under an hour and pairs wonderfully with steamed brown rice or stands on its own as a vegan-friendly entrée. Garnish with fresh cilantro or parsley for a burst of color and freshness—dig into this delectable Filipino-inspired delight today!
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Recipe Information
Ingredients
- 1 medium-sized (about 1.5 pounds) kalabasa (squash)
- 2 cups coconut milk
- 1 medium, finely chopped red onion
- 4 minced garlic cloves
- 1 thumb-sized piece, sliced into thin strips ginger
- 2 pieces, sliced (adjust to spice preference) bird's eye chili (optional)
- 1 handful chopped parsley or cilantro (optional garnish)
- 1 tablespoon cooking oil
- 1 cup low-sodium vegetable broth
- 0.5 teaspoon black pepper
Instructions
Cut the kalabasa (squash) in half and remove the seeds. Peel the skin, then slice the flesh into bite-sized cubes. Set aside.
Preheat a large, heavy-bottomed pan or wok over medium heat. Add the kalabasa cubes in a single layer and allow them to char slightly for 3-4 minutes on each side. This step enhances the flavor by adding a smoky depth. Remove the charred kalabasa and set them aside.
In the same pan, heat 1 tablespoon of cooking oil over medium heat. Sauté the chopped onion, minced garlic, and ginger until fragrant and the onions are translucent, about 3 minutes.
Add the bird's eye chili (if using) and cook for another minute for a spicy kick.
Pour in 1 cup of low-sodium vegetable broth and bring to a gentle simmer. Add the charred kalabasa cubes back to the pan and stir to coat them evenly in the broth.
Pour in 2 cups of coconut milk, stirring gently to combine. Let the mixture simmer on low heat for 20-25 minutes, or until the squash becomes tender and the sauce slightly thickens.
Season with freshly ground black pepper to taste. Avoid adding salt to keep the dish low sodium, as the natural sweetness of the squash and richness of the coconut milk provide ample flavor.
Once done, remove the pan from heat and garnish with chopped parsley or cilantro if desired.
Serve hot with steamed brown rice or as a standalone dish. Enjoy this creamy and flavorful Tinunuang Kalabasa!
Nutrition Facts
Calories |
589 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 245 mg | 11% | |
| Total Carbohydrate | 112.4 g | 41% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 59.6 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 259 mg | 20% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 3027 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
