Pan Cooked Pumpkin
Elevate your fall cooking with this simple yet flavorful Pan Cooked Pumpkin recipe, a perfect blend of warm spices and tender pumpkin that’s ready in just 30 minutes. This one-pan wonder features golden cubes of pumpkin coated in a fragrant mix of garlic, cumin, paprika, and a hint of red chili flakes for a subtle kick. The dish is effortlessly cooked with a splash of water until meltingly tender, then finished with fresh parsley for a pop of color and freshness. Whether served as a comforting side dish or a light vegetarian main, this recipe is as easy as it is delicious. Perfect for showcasing seasonal pumpkin, it’s a must-try for quick, wholesome meals! Keywords: pan cooked pumpkin, quick pumpkin recipe, seasonal side dish, spiced pumpkin, vegetarian fall recipe.
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Recipe Information
Ingredients
- 500 grams pumpkin
- 2 tablespoons olive oil
- 2 pieces garlic cloves
- 0.5 teaspoon red chili flakes
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 100 milliliters water
Instructions
Peel the pumpkin, remove the seeds, and cut it into 1-inch cubes.
Mince the garlic cloves and finely chop the parsley.
Heat olive oil in a large skillet or pan over medium heat.
Add minced garlic to the pan and sauté for 1-2 minutes until fragrant.
Sprinkle in the red chili flakes, ground cumin, and paprika, stirring for 30 seconds to release the spices' flavors.
Add the pumpkin cubes to the pan and toss to coat them evenly with the spiced oil mixture.
Season with salt and black pepper, and stir to combine.
Pour in the water and cover the pan with a lid. Let the pumpkin cook for 10-15 minutes, stirring occasionally, until tender.
Remove the lid and cook for an additional 2-3 minutes to let any remaining liquid evaporate, allowing the pumpkin to get slightly caramelized.
Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
412 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1200 mg | 52% | |
| Total Carbohydrate | 37.9 g | 14% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 14.4 g | ||
| Protein | 6.5 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 162 mg | 12% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1894 mg | 40% | |
*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.
