Recipes · Afghan · Side Dishes
Kadu Bouranee (Afghan Pumpkin with Yogurt)
One serving has 262 kcal and 5 g protein, and at least a fifth of a woman's daily need of vitamin A (124%), copper (31%), riboflavin (29%), vitamin K (27%), vitamin C (26%) and manganese (22%). Ready in 40 minutes.
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- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (294 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 200 g Pumpkin, raw
- 15 g Sugar
- 12 g Vegetable oil
- 60 g Yogurt, plain
- 5 g Garlic, raw
- 0.5 g Mint, dried
- 1 g Salt
Method
- Cut the pumpkin into wedges or thick slices.
- Fry the pumpkin in the oil over medium heat, turning, until golden on both sides, about 8-10 minutes.
- Sprinkle with the sugar and half the salt, add a splash of water, cover and cook 10-12 minutes more until the pumpkin is tender and lightly caramelized.
- Mix the yogurt with the crushed garlic, dried mint and remaining salt.
- Spread the yogurt sauce over the pumpkin, or serve it alongside, to finish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 262 kcal | 12% |
| Carbohydrates | 32.7 g | |
| Water | 239 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 4.5 g | 9% |
| Tryptophan | 0.04 g | |
| Threonine | 0.16 g | |
| Isoleucine | 0.19 g | |
| Leucine | 0.32 g | |
| Lysine | 0.31 g | |
| Methionine | 0.09 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.19 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.26 g | |
| Histidine | 0.09 g | |
| Fat | 14.2 g | |
| Monounsaturated | 3.3 g | |
| Polyunsaturated | 7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 7.8 mg | |
| Calcium | 131 mg | 13% |
| Copper | 0.28 mg | 31% |
| Iron | 2.2 mg | 12% |
| Magnesium | 35.5 mg | 11% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 154 mg | 22% |
| Potassium | 803 mg | 17% |
| Selenium | 2.7 µg | 5% |
| Sodium | 420 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.32 mg | 29% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 0.87 mg | 17% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 39 µg | 10% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 26.7 mg | 6% |
| Vitamin A | 871 µg | 124% |
| Vitamin C | 19.9 mg | 26% |
| Vitamin D (D2 + D3) | 1.2 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 24.5 µg | 27% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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