Easy meals with vegetables: Pumpkin - NPA186
This resource relates to the following topics:
The "Easy meals with vegetables" series show basic storage, preparation and cooking techniques for common vegetables. They are useful to those running introductory cooking classes, in vegetable co-op boxes and for use in healthy lifestyle programmes.
The full resource:
Pumpkin
Available
All year round, limited supply in December and January.
Store
In a cool, dark, dry place. Once cut, scoop out the seeds, wrap and refrigerate.
Prepare
To cut a pumpkin:
- Place pumpkin on a non-skid board. Cut in half. Scoop out seeds with a spoon.
- Slice each pumpkin half into half again.
- Slice pumpkin into portions.
- Remove the skins.
Tip: Some pumpkin have tough skins. Try cooking with the skin on and then the flesh can be removed.
Cook
Can be:
- Baked
- Boiled or steamed
- Mashed
- Grated into soups and stews
Pumpkin and chicken curry (serves 8)
Ingredients
- 1 tablespoon canola oil
- 2 onions, peeled and diced
- 1 tablespoon curry powder
- Ground pepper to taste
- 3 cups water
- ¼ cup coconut milk
- 1 stock cube
- ½ pumpkin, diced
- 1 cup frozen peas
- 1 cup sliced beans (fresh or frozen)
- 2 cups sliced cooked chicken
- 4 cups cooked brown rice
- Fresh mint
Method
- Heat oil in a large pan, add onion and cook until clear.
- Add curry powder, pepper and mix well.
- Add water, coconut milk, stock cube and pumpkin. Bring to the boil, reduce heat and simmer for 15 minutes, until pumpkin is soft.
- Add peas, beans and chicken. Stir gently for 5 minutes, until steaming hot.
Serve with hot, cooked brown rice and garnish with mint.
This resource is for digital download only.