PUMPKIN AND BEEF KHORESH – PERSIAN STEW

A traditional Persian stew, pumpkin and beef khoresh, is a hearty main course for autumn. This recipe is great for meal prep. It also freezes well, so double the recipe to eat some today and freeze the rest for a quick weeknight meal. Dairy Free, Gluten Free, Whole 30.

Full disclosure: I receive commissions on purchases made through links in this post.

I first made this stew when searching for recipes to make using ½ of a sugar pumpkin as I was planning on making my pumpkin pie which only calls for ½ a pumpkin. I was looking for some pumpkin curry inspiration when my mother-in-law suggested I make khoresh kadoo halvaie (Persian beef and pumpkin stew). She told me what ingredients to use and I ran with it. The dish is comfort food and Fall all at once. Now, on to the good stuff…

HOW TO MAKE PUMPKIN AND BEEF KHORESH

Batch Cook. Firstly, this is a great recipe to batch cook if you aren’t planning to make a pumpkin pie or something else with the remaining ½ pumpkin.  Double the recipe to make two batches of 6-8 servings. I use half and freeze the other half for a quick dinner later in the month. I’ve also doubled the recipe and frozen the dish for up to two months.

Clean the Pumpkin. Cut the pumpkin lengthwise. Clean by scooping out the seeds and pulp. Use a peeler to remove the skin. Cut the pumpkin into 1-2 inch cubes (just go for uniform size). See image for clarification.

Sauté Onions. Start with a hot pan. Heat your pan with nothing in it for 2 minutes on medium-high. Meanwhile, chop your onions and mince your garlic. Add ghee to the hot pan. Once the ghee melts, add your garlic and onions.

Brown the Beef. Meanwhile, salt and pepper the beef. Place your seasoned meat in the pan until all sides are browned.

Add Pumpkin and Season. Sauté the onion, beef, and pumpkin for 2 minutes. Add cumin, turmeric, cinnamon, and salt. Sauté until the pumpkin is browned. Alternatively, if your pan is not large enough to brown all the ingredients at once, use another pan to brown the pumpkin – you want to brown but not mushy (see image below).

Add Broth and Simmer. Add broth, cover and simmer on low for 1½ hours or until beef is tender.

Finish with Lemon. Squeeze the juice of 1 lemon. Start with ½ the lemon and add according to your taste. If you don’t have lemon on hand, use a vinegar. Cook an additional 10 minutes.

Serve Warm. Enjoy with basmati rice, or on its own.

TIPS FOR MAKING PUMPKIN AND BEEF STEW – PERSIAN STYLE

Time Management. The beef takes time to tenderize so allow enough time to slow cook this meal. This is a meal that you can do in your slow cooker. When you get to the stage to add the broth, just add all the ingredients to your crock pot on low, and leave it to simmer for as long as you need.

Why grass-fed beef? Choosing grass-fed beef over regular beef brings several health advantages. It is lower in overall fat, but higher in Omega-3 and conjugated linoleic acid, both of which are thought to reduce the risk of heart disease. Furthermore, it also contains higher levels of vitamins and antioxidants than conventional beef.

Variations. Feel free to substitute the beef for lamb, and the pumpkin for red kurri or other winter squash. Try something interesting and tell me about it in the comments.

HEALTH TALK

Please take my advice like you do from a friend, not your doctor. I am not a doctor, dietitian or nutritionist. I have a passion for health and cooking. Moreover, I hope to bring you information that will help you live a health-filled life.

Pumpkins are a great source of fiber, as well as the antioxidant beta-carotene, which has been linked to a wide range of health benefits, including regulating blood pressure, and reducing the risk of diseases like cancer and diabetes. Additionally, choosing grass-fed beef over regular beef brings several health advantages. It is lower in overall fat, but higher in Omega-3 and conjugated linoleic acid, both of which are thought to reduce the risk of heart disease. It also contains higher levels of vitamins and antioxidants versus its conventional counterparts. For more information about the health benefits of pumpkin and grass-fed organic beef, see the sources at the bottom of this post.

EQUIPMENT:

Large dutch oven or pot

8-10” Chef knife

Print

For further reading about Sugar Pumpkins, check out these resources:

Kitchen Starts, Sugar Pumpkins
Bon Appétit, Sugar Pumpkins
Medical News Today, What are the Health Benefits of Pumpkin?
Health.com, Is Grass-Fed Beef Really Healthier?

Mayo Clinic, Grass-Fed Beef: What Are the Heart Benefits?