Kashmiri Pumpkin and Yogurt Stew
A soothing vegetarian stew featuring tender pumpkin cubes simmered with Kashmiri spices and creamy yogurt for a tangy finish. This indian-inspired vegetarian ready in about 45 minutes pairs mustard oil, medium onion, finely chopped, ginger paste for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 3 cups pumpkin, peeled and diced into 1-inch cubes
- 2 tbsp mustard oil
- 1 medium onion, finely chopped
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp Kashmiri red chili powder
- 1/2 tsp cumin powder
- 1/4 tsp turmeric powder
- 1 cup plain yogurt, whisked
- 1 cup water
- to taste salt
- 2 tbsp fresh coriander leaves, chopped
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tbsp mustard oil in a medium saucepan over medium heat until warm. Add 1 medium finely chopped onion and sauté for 5 minutes until soft and translucent.
- Step 2: Stir in 1 tsp ginger paste and 1 tsp garlic paste, cooking for 1 minute until fragrant.
- Step 3: Add 1 tsp Kashmiri red chili powder, 1/2 tsp cumin powder, and 1/4 tsp turmeric powder, stirring for 30 seconds to toast the spices.
- Step 4: Add 3 cups diced pumpkin and 1 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes until the pumpkin is soft but holds shape.
- Step 5: Reduce heat to very low. Gradually whisk in 1 cup plain yogurt, stirring constantly to avoid curdling. Cook for 5 minutes more until the stew thickens slightly.
- Step 6: Season with salt to taste and garnish with 2 tbsp chopped fresh coriander leaves before serving with warm flatbread or rice.
Frequently asked questions
How long does Kashmiri Pumpkin and Yogurt Stew take to make?
Total time is about 45 minutes (10 min prep + 35 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Kashmiri Pumpkin and Yogurt Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep mustard oil from drying out.
Can I substitute ingredients in Kashmiri Pumpkin and Yogurt Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Kashmiri Pumpkin and Yogurt Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Kashmiri Pumpkin and Yogurt Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
