Fall is here! And there are MANY pumpkins everywhere! Which means that is time to prepare some delicious pumpkin meals, and here is the first recipe of the season: Pumpkin and Sweet Potato Peruvian Stew AKA Locro de Zapallo. Such a delicious, nutritious, and easy to prepare meal.
For this recipe, I used Kabocha squash. For those who haven’t tried Kabocha squash, is similar to butter squash, but half the carbs. However, if you can’t find Kabocha squash, you can get butternut squash or your favorite kind of squash.
This recipe comes from the Andes of Peru. It is a pre-hispanic and pre-Inca stew that is also prepared with potatoes. For this recipe, I also added sweet potatoes, because why no, right? Sweet potatoes are also very beneficial for your health.
Let’s quickly go over some benefits of Kabocha squash and why you should eat it more often.
Excellent source of beta-carotene
Kabocha squash is an excellent source of beta-carotene which can be converted to vitamin A in the body. As many of us know, vitamin A is great for the eyes, skin, hair, and also important for healthy white blood cells and good immunity. A single serving of Kabocha squash provides 70% of beta-carotene of the day’s recommended requirement. Isn’t that amazing?
Great source of vitamins and nutrients
Including iron, vitamin C, magnesium, potassium, and some B vitamins.
High in fiber
It also contains fiber, which we all need for your digestive system to work properly. Especially if you are struggling with stomach and digestion problems. To boost the fiber content even more, cook it with the edible skins on.
Great and easy ingredient to use in your favorite meals
Kabocha squash can be used as a thickening ingredient for your favorite soups and stews. It can also be quickly roasted with your favorite spices. And the best part is that you can even eat the skin of the squash!
Now that we have discussed all the amazing benefits of Kabocha squash, are you ready to prepare this delicious Pumpkin and Sweet Potato Peruvian Stew? Let’s get started!
And, don’t forget to check out my other fall recipe
Pumpkin and Sweet Potato Peruvian Stew
- Large Pan
- Cooking Pot
- 1 cooked kabocha squash
- 2 cooked and pealed sweet potatoes
- 2 cooked potatoes
- 3/4 cup cooked or fresh corn
- 2 TB coriander
- 1/2-1 cup coconut milk depending on the consistency you would like to obtain
- 1/2 chopped white or red onion
- 1 tomato
- 4 large chopped carrots
- 4 garlic cloves (minced)
- 1 tbsp coconut oil
- 1 tbsp oregano
- 1 tbsp turmeric
- 1/2 tbsp paprika
- pink salt as needed
- 2-3 cups water
- 1 tbsp yellow pepper peruvian paste or any other chili (optional)
- Cook the kabocha squash, sweet potato, and potatoes. To cook the kabocha squash, I usually place the whole squash in a small cooking pot. I boil it with the skin, and once is half way cooked, I remove the skin and seeds.
- On a large pan or pot, add the coconut oil. Then the garlic, spicy paste, onions, tomato, and carrots. Mix well and fry these for about 2 minutes. Add turmeric, paprika, oregano, and salt. Mix well.
- Now add the cooked squash, sweet potato, and potatoes, and fresh corn (if you have it fresh or wait until later if the corn is already cooked) to the pan. Add 1-2 cups of water. Enough water to cover the squash, sweet potatoes, and potato. Let everything cook together for about 10-15 minutes at medium temperature. Use a lid to cover the large pan and check it every so often to avoid burning.
- Once everything is fully cooked and mixed well, start mashing the rest of the squash, sweet potatoes, and potatoes until you get a creamy consistency.
- Lastly, add the coconut milk (quantity depends on the consistency you want to obtain), fresh coriander, and more salt if needed. Add the cooked corn (or dismiss this instruction if you previously added it). Mix well
- Serve it with white rice and ENJOY!
Did you prepare this nourishing recipe?
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