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Pumpkin in a frying pan with vegetables

Skillet Pumpkin with Vegetables

A bright, colorful vegetable dish for pumpkin lovers. Pumpkin flesh is very tender, so timing matters, don't overcook it in the pan. Cook it just right and the pieces hold their shape while the flavors stay fresh and natural. Pumpkin with vegetables is perfect for a vegetarian or meatless menu.

Julia

Recipe author

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Composition / ingredients

Servings:

Pumpkin (peeled)

300

Onion

Carrot

Bell pepper (small)

Vegetable oil

Salt

Soy sauce

Paprika

Parsley (2-3 sprigs)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 10 % 2 g

Fats 35 % 7 g

Carbohydrates 55 % 11 g

94 kcal

GI: 70 / 0 / 30

Cooking method

Cooking time: 40 min

Step 1:

To make skillet pumpkin with vegetables you'll need: pumpkin flesh, carrot, onion, bell pepper, soy sauce, salt, parsley, vegetable oil, and paprika.
Step 2:

Peel and wash the carrot, then cut it into medium-thick matchsticks.
Step 3:

Peel and wash the onion, then dice it into small pieces.
Step 4:

Heat the vegetable oil in a skillet and sauté the carrot, stirring occasionally, for 5 to 7 minutes.
Step 5:

Add the onion to the carrot and stir. Fry for 5 minutes.
Step 6:

Cut the peeled pumpkin into large matchsticks.
Step 7:

Add the pumpkin to the skillet with the vegetables, stir, cover, and simmer for 5 minutes.
Step 8:

Wash the bell pepper, remove the stem and seeds, and cut it into medium-thick strips.
Step 9:

Wash the parsley and chop it finely. Dill works well here too.
Step 10:

Add the bell pepper and parsley to the skillet and stir. Cover and simmer the vegetables for another 5 minutes.
Step 11:

Season the vegetables with salt, then add the soy sauce and paprika. The pumpkin is quite tender, so stir gently.
Step 12:

Cover and cook the vegetables until fully tender.
Step 13:

Serve the pumpkin and vegetables warm, either on their own or as a side for meat, fish, or chicken. Enjoy!

A lot of people overlook pumpkin and don't cook with it nearly enough, and some just don't care for it. That's a shame, because pumpkin is really good for you. The flesh holds up to 5% sugar, vitamins C, B1, B6, and B2, niacin, and carotene. The deeper orange the flesh, the more carotene it has. Pumpkin is rich in calcium, magnesium, and especially potassium. Thanks to its pectin content and how easily it digests, pumpkin flesh is often recommended for light, health-minded eating. Baked, boiled, and especially raw pumpkin (and its juice) helps flush excess sodium and water from the body. By shedding that extra water, pumpkin also eases the strain on your heart.