Cooking for cousin; Saraboy’s pumpkin stew 従姉妹料理:サラボイの南瓜シチュー

Yesterday I made the greatest vegetarian autumn dish ever; pumpkin stew. It’s heavy and rich, just like autumn stews with meat and mushrooms and therefore a perfect option for dark September and October evenings that are lurking around the corner. Furthermore it’s very low in calories. One generous serving contains 267 calories due to the low in calorie pumpkin and eggplant. Still, it’s high in protein from the beans and lentils. So, a perfect vegetarian, vegan even, autumn dish for you all!


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You need (4 people):
1 tbsp olive oil
1 carrot, diced
½ onions, finely chopped
2 garlic cloves, minced
200 ml red wine
200 ml of water
Vegetable stock or consommé for 500 ml (the firm ingredient, the liquid will come later)
1 can of canned tomatoes (400 g)
3 tbsp balsamico
1 tsp brown sugar
1 bay leaf
400 g of pumpkin of your choice (I used Butternut, but any edible kind would surely work), diced into chunks
400 g of eggplant, diced into chunks
150 g of already boiled beans (I used borlotti but black eyed peas, soybeans, kidney etc. would work too)
70 g of dried red lentils
1 handful of fresh thyme

Prepare onion,  carrots and garlic and fry on low heat in olive oil until the onion gets transparent. Add the wine and let simmer on medium heat for about 3 minutes.  Add balsamico, tomatoes, sugar, vegetable stock/consommé, water and the bayleaf. Chop and peel the pumpkin and chop the eggplant while brining the tomato mix to a boil. Add pumpkin and eggplant and cook on medium heat with a lid on for around 15 minutes until the pumpkin starts to soften a bit. Then add the lentils. As you will notice lentils are great since they make the stew less watery and more “firm”. Cook for around 10 minutes or until the lentils and pumpkin are thoroughly soft. Then add the beans. Add the roughly chopped thyme, some pepper and salt if needed and serve as it is or with rice, bread or why not roasted potatoes. This stew works perfect as lunch box. Stews have a tendency to taste even better a day after being prepared, and also this is fairly light and easy to digest, so you won’t be tired all afternoon at work or in school even after eating loads of this =)


玉ねぎ、ニンジンとニンニクを切って、玉ねぎが透明になるまで弱火にして焼く。ワインを加えて、3分ぐらい煮る。バルサミコやトマト、砂糖、お水、ベイリーフを加える。南瓜の皮をむいて、切る。茄子も切る。南瓜と茄子を加えて、蓋をして、南瓜が柔らかくなり始めるまで約15分煮る。レンティルを加える。レンティルのポイントは栄養だけじゃなくて、シチューの水っぽさをとる機能もある。レンティルと南瓜が柔らかくまでに約10煮る。豆を加える。タイムやこしょう、必要なら塩を加える。それで、パンやライス、ロースト・ポテトやそのまま食べてください。このシチューは弁当としてとてもいい。シチューなら、作った日の次の日のほうがうまい傾向があるし、このシチューが結構軽くて消化しやすい食べ物だからランチの後、仕事や学校でせめてこのシチューのせいで疲れない =)

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