Afghan Kaddo Bourani : slow - cooked pumpkin in savory tomato sauce , topped with garlic yogurt.it's A cherished dish for its flavor and cultural significance .

Afghan Kaddo Bourani is a celebrated dish in Afghan cuisine, known for its slow-cooked pumpkin in a savory tomato-based sauce with garlic, ginger, and spices. It is popular for its sweet pumpkin and tangy sauce, topped with garlic yogurt for contrast. It is served during festivities as a symbol of hospitality.

Ingredients:

For the Pumpkin:

• 1 medium-sized pumpkin (approximately 2-3 pounds)
• 2 tablespoons vegetable oil
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground cayenne pepper (adjust to your spice preference)

For the Yogurt Sauce:

• 1 cup plain Greek yogurt
• 2 cloves garlic, minced
• 1/4 teaspoon salt

For the Tomato Sauce:

• 2 tablespoons vegetable oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 oz) crushed tomatoes
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cayenne pepper (adjust to your spice preference)
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground paprika
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

Instructions:

Prep the Pumpkin:

1- Wash and peel the pumpkin. Cut it into 2-inch-wide strips or chunks.

Fry the Pumpkin:

1- Heat 2 tablespoons of vegetable oil in a large skillet over medium-high heat.

2- Add the pumpkin pieces to the skillet. Sprinkle with salt, pepper, cinnamon, and cayenne pepper.

3- Fry the pumpkin pieces until they are golden brown and slightly crispy on the outside, which should take about 5-7 minutes per side. You may need to do this in batches.

4- Remove the fried pumpkin pieces and set them aside on a paper towel-lined plate to remove excess oil.

Prepare the Yogurt Sauce:

1- In a bowl, combine the plain Greek yogurt, minced garlic, and 1/4 teaspoon of salt. Mix well. Set aside.

Prepare the Tomato Sauce:

1- In a separate saucepan, heat 2 tablespoons of vegetable oil over medium heat.

2- Add the finely chopped onion and minced garlic. Sauté until they are translucent and fragrant, about 3-5 minutes.

3- Add the crushed tomatoes, turmeric, cayenne pepper, coriander, paprika, salt, and black pepper.

4- Stir well and let the tomato sauce simmer for 10-15 minutes, allowing the flavors to meld and the sauce to thicken.

Assemble the Kaddo Bourani:

1- Place the fried pumpkin pieces on a serving platter.

2- Spoon the garlic-infused yogurt sauce evenly over the pumpkin.

Serve:

1- Drizzle the tomato sauce over the yogurt-covered pumpkin.

2- Serve your Afghan Kaddo Bourani hot, garnished with fresh mint leaves or additional yogurt if desired.

Enjoy this delightful and flavorsome Afghan Kaddo Bourani as a unique and satisfying addition to your culinary repertoire. The combination of crispy pumpkin, creamy yogurt, and savory tomato sauce creates a truly memorable dish.

Nutritional Values:

Here are the approximate nutritional values for the main ingredients used in Afghan Kaddo Bourani:

For the Pumpkin (per 100g):

• Calories: 26
• Carbohydrates: 6.5g
• Protein: 1g
• Fat: 0.1g
• Fiber: 0.5g
• Vitamin A: 7385 IU (148% of the daily recommended intake)
• Vitamin C: 11.5mg (19% of the daily recommended intake)
• Potassium: 340mg (10% of the daily recommended intake)

benefits: Rich in vitamins A and C, potassium, and fiber. It supports eye health, boosts immunity, and aids digestion.

For Greek Yogurt (per 100g):

• Calories: 73
• Carbohydrates: 3.6g
• Protein: 9g
• Fat: 3.3g
• Fiber: 0g
• Calcium: 121mg (12% of the daily recommended intake)

benefits: High in protein and probiotics, supporting gut health and promoting fullness.

For Vegetable Oil (per tablespoon - 14g):

• Calories: 120
• Fat: 14g

benefits: As mentioned earlier.

For Onions (per 100g):

• Calories: 40
• Carbohydrates: 9.3g
• Protein: 1.1g
• Fat: 0.1g
• Fiber: 1.7g
• Vitamin C: 7.4mg (12% of the daily recommended intake)

benefits: Contains antioxidants and may help reduce inflammation.

For Garlic (per clove):

• Calories: 4
• Carbohydrates: 1g
• Protein: 0.2g
• Fat: 0g

benefits: As mentioned earlier.

For Crushed Tomatoes (canned, per 100g):

• Calories: 32
• Carbohydrates: 7.2g
• Protein: 1.5g
• Fat: 0.2g
• Fiber: 1.2g
• Vitamin C: 8.3mg (14% of the daily recommended intake)
• Vitamin A: 186 IU (4% of the daily recommended intake)

benefits: Rich in vitamins A and C, as well as antioxidants.

These values are approximate and can vary based on specific brands and preparation methods. Please keep in mind that the nutritional values for the overall dish will depend on the portion size and how much of each ingredient is used in the recipe.