Pumpkin & Tomato Curry

Pumpkin & Tomato Curry

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From the EatingWell Kitchen

Pumpkin isn't just for pie—here it comes together in a quick curry with tomatoes, onion and curry powder.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon extra-virgin olive oil
  • 2 pounds pumpkin, or buttercup squash, peeled and cut into 1-inch cubes (4 cups)
  • 1 large onion, thinly sliced
  • 2 small tomatoes, cored, seeded and diced
  • 3 tablespoons curry powder, preferably Madras
  • 2½ cups water
  • Salt & freshly ground pepper, to taste
  • Nonfat plain yogurt for garnish


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  1. Heat oil in a Dutch oven over medium-high heat Add pumpkin (or squash) and cook, stirring occasionally, for 3 minutes. Add onion and cook, stirring frequently, for 4 minutes more. Add tomatoes, curry powder and water; bring to a boil. Reduce heat to low and simmer, uncovered and stirring occasionally, until the pumpkin or squash is tender but not mushy, 20 to 25 minutes. Season with salt and pepper and garnish with yogurt.

Nutrition information

  • Per serving: 128 calories; 4 g fat(1 g sat); 5 g fiber; 23 g carbohydrates; 4 g protein; 53 mcg folate; 0 mg cholesterol; 9 g sugars; 0 g added sugars; 19,688 IU vitamin A; 29 mg vitamin C; 85 mg calcium; 3 mg iron; 81 mg sodium; 987 mg potassium
  • Nutrition Bonus: Vitamin A (394% daily value), Vitamin C (48% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 vegetable, ½ fat

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