This creamy pumpkin and sour cream stew is a comforting and hearty dish perfect for cool days. The combination of tender pumpkin, caramelized onions, and a rich sour cream sauce creates a velvety texture and delicious flavor that warms both body and soul. Simple and nutritious, this recipe is perfect as a side dish or even a light meal, and it’s packed with vitamins, antioxidants, and fiber. This recipe is quick to make and easy to follow, making it a go-to for anyone looking to cook a healthy and delicious dish with minimal effort.
Full Recipe:
Ingredients
- Pumpkin: 500 g (fresh pumpkin, peeled and cut into cubes)
- Onion: 1 medium-sized (finely chopped)
- Garlic: 2 cloves (minced)
- Salt: to taste
- Sour cream: 200 g
- Water: 100 ml
- Flour: 1 teaspoon (to thicken the sauce)
- Parsley: a handful (finely chopped for garnish)
Steps to Make Creamy Pumpkin and Sour Cream Stew
Step 1: Prepare the Pumpkin
- Peel and cut the pumpkin: Start by peeling your pumpkin and removing the seeds. Cut the flesh into bite-sized cubes, around 1 to 2 cm in size.
- Tip: Use a sharp knife for easy peeling and cutting, as pumpkin skin can be tough.
- Set aside: Place the cubed pumpkin in a bowl and set aside while preparing the other ingredients.
Step 2: Cook the Onion and Garlic
- Heat oil in a pan: Add a tablespoon of oil (or butter) to a large frying pan or saucepan over medium heat.
- Sauté the onion: Once the oil is hot, add the chopped onion to the pan. Cook for about 3-4 minutes until the onion softens and turns translucent.
- Tip: Stir frequently to prevent the onions from burning.
- Add the garlic: Add the minced garlic and cook for another 1-2 minutes, stirring constantly until fragrant. Garlic tends to cook quickly, so be sure not to overcook it.
Step 3: Add the Pumpkin and Simmer
- Add the pumpkin: Now, add the cubed pumpkin to the pan with the onions and garlic. Stir well to coat the pumpkin in the onion and garlic mixture.
- Season and cook: Sprinkle salt to taste, and cook the pumpkin for about 5 minutes, stirring occasionally until it begins to soften slightly.
- Add water: Pour in 100 ml of water to help steam and soften the pumpkin further. Cover the pan with a lid and allow the pumpkin to simmer for 10-12 minutes, or until it is fork-tender.
Step 4: Prepare the Creamy Sauce
- Mix sour cream and flour: In a small bowl, whisk together 200 g of sour cream with 1 teaspoon of flour. The flour helps thicken the sauce, creating a rich, creamy consistency.
- Tip: Ensure there are no lumps in the sour cream and flour mixture by whisking thoroughly.
- Add the mixture to the pumpkin: Once the pumpkin is soft, pour the sour cream mixture into the pan. Stir gently to combine, making sure the pumpkin is evenly coated with the creamy sauce.
- Simmer until thickened: Allow the stew to simmer on low heat for another 5-7 minutes, stirring occasionally, until the sauce thickens and coats the pumpkin well.
Step 5: Season and Garnish
- Adjust seasoning: Taste the stew and adjust the seasoning as necessary. You can add more salt or a pinch of black pepper to enhance the flavors.
- Add parsley: Finally, stir in the freshly chopped parsley, reserving a bit for garnishing before serving.
Nutrition Facts (Per Serving)
(Based on approximately 4 servings)
- Calories: 180 kcal
- Protein: 4 g
- Fat: 11 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Sodium: 300 mg
- Vitamin A: 180% of the daily value
- Vitamin C: 25% of the daily value
FAQs
1. Can I use a different type of squash instead of pumpkin?
Yes, you can substitute pumpkin with other types of squash like butternut squash, acorn squash, or kabocha. These varieties have similar textures and can be used in the same way.
2. Can I use Greek yogurt instead of sour cream?
Yes, Greek yogurt can be used as a healthier substitute for sour cream. It will give the dish a slightly tangier flavor, but it works well for a creamy consistency.
3. How do I make the dish vegan?
To make this dish vegan, replace the sour cream with a plant-based sour cream alternative and use a dairy-free butter or oil for cooking.
4. Can I freeze the stew?
Yes, you can freeze the pumpkin stew. However, the texture of the sour cream may change slightly upon freezing. If you plan to freeze it, you may want to add the sour cream after reheating.
5. How long does the stew last?
Stored in an airtight container in the refrigerator, the stew will last for 3-4 days. Reheat it on the stovetop or in the microwave, adding a little extra water or broth if the sauce becomes too thick.
Tips for Making the Perfect Creamy Pumpkin and Sour Cream Stew
- Choose the right pumpkin: For a sweeter and creamier texture, go for smaller pumpkins or sugar pumpkins. Larger pumpkins can sometimes be stringy or watery.
- Don’t overcook the pumpkin: Keep an eye on the pumpkin as it simmers. You want the cubes to be tender but still hold their shape. Overcooking can result in mushy pumpkin.
- Add herbs for extra flavor: While parsley is the classic herb in this recipe, feel free to experiment with other herbs like thyme, dill, or rosemary for different flavor profiles.
- Customize the creaminess: If you prefer a thicker sauce, you can add a little more flour to the sour cream mixture or reduce the amount of water in the stew. For a lighter sauce, add extra water or broth.
- Serve with a side: This creamy pumpkin stew pairs wonderfully with crusty bread, rice, or quinoa. It can also be served alongside roasted meats or as a topping for pasta.
Storage Tips
- Refrigeration: Store leftover stew in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave, stirring occasionally.
- Freezing: While the stew can be frozen, note that the texture of the sour cream may become grainy after thawing. To freeze, cool the stew completely, then store it in a freezer-safe container for up to 2 months. Thaw in the fridge overnight and reheat gently.
- Reheating: When reheating, stir occasionally and add a splash of water or broth to maintain the creamy consistency. Avoid boiling, as this can cause the sour cream to curdle.
Conclusion
This creamy pumpkin and sour cream stew is an easy and nutritious dish, perfect for fall and winter meals. The rich flavors of pumpkin, garlic, and sour cream combine to create a savory, satisfying meal that’s easy to prepare and customize. Whether you’re looking for a side dish or a light vegetarian main course, this stew is versatile, flavorful, and sure to become a favorite in your recipe collection.