Iraqi Pumpkin Stew (Qur’iyi Murag)

May 29, 2023May 29, 20230 15
Delicious Iraqi Pumpkin Stew (Qur’iyi Murag) recipe for a hearty dinner
in Stew

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb sweet pumpkin , peeled , cut into 3/4 inch chunks
1 medium size onion , finely chopped
1 medium garlic clove , minced
1/2 lb canned plum tomatoes , chopped into small chunks
2 teaspoons tomato paste
3 tablespoons canola oil ( Iraqi 's use corn oil but we are allergic to corn )
sea salt , to taste
3/4 teaspoon curry powder ( I always use Iraqi Curry Powder , to taste )
1 pinch cayenne ( or to taste )

Nutrision Information

Servings Per Recipe
4
Calories
251
Sugar
6g
Fat
14g
Qur’iyi Murag, or Iraqi Pumpkin Stew, is a traditional Iraqi dish that's popular in the fall and winter months. It's a hearty stew made with tender chunks of pumpkin in a flavorful tomato-based broth. This stew is often served with rice or bread and can be customized with different spices and herbs to suit personal taste. With its vibrant colors and warming flavors, it's a perfect comfort food for any occasion.

Instructions

1.In a large pot, heat the canola oil over medium-high heat.
2.Add the onions and sauté until they are soft and translucent, about 5 minutes.
3.Add the garlic, curry powder, and cayenne. Sauté until fragrant, about 1-2 minutes.
4.Add the chopped tomatoes and tomato paste to the pot and stir to combine.
5.Add the pumpkin chunks to the pot, stirring to coat them in the tomato mixture.
6.Add enough water to the pot to cover the pumpkin by an inch, then cover the pot and let it simmer on low heat for 30-45 minutes until the pumpkin chunks are tender.
7.Serve hot with rice or bread.

PROS

This hearty stew is vegan, gluten-free, and packed with flavor.
It’s perfect for a chilly day and can be enjoyed as a main course for lunch or dinner.

It’s a great dish for meal prep and can last in the fridge for several days.

CONS

This dish takes some time to cook, so it’s not ideal for a quick weeknight meal.
It also has a mild spiciness that may not be to everyone’s taste.

HEALTH & BENEFITS

Pumpkin contains many essential vitamins and nutrients, including vitamin A, potassium, and fiber. It’s also low in calories and may support immune function and eye health. The spices in this dish, including curry powder and cayenne, have anti-inflammatory properties that may help reduce inflammation in the body.

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