- 400g can Lucky Star Pilchards in Tomato
- 750g pumpkin, peeled and pipped
- 2 onions, thinly sliced
- Oil for cooking
- 1–2 red or green chillies, sliced and seeded
- 2 garlic cloves, crushed
- ½ tsp paprika
- ½ tsp ground cinnamon
- ¼ tsp ground ginger
- Salt and ground black pepper
- 410g can chopped tomatoes
- 1 cup chicken or vegetable stock
- ½ cup plain yoghurt
- Cut the pumpkin into small blocks. Fry the onion in a little oil in a medium saucepan until golden.
- Stir in the chilli, garlic, paprika, cinnamon and ginger, then season with salt and pepper.
- Add the tomato, pumpkin and stock, cover and simmer gently for about 30 minutes until the pumpkin is soft. Uncover and cook briskly until the sauce thickens slightly.
- Break the pilchards into large chunks in their sauce with a fork. Stir gently into the goulash with the yoghurt and heat through. Serve with rice and vegetables.
Pumpkin is very nutritious and has been enjoyed for centuries in southern Africa. Pumpkins contain Potassium and Vitamin A.
The health benefits of potassium include relief from stroke, blood pressure, heart and kidney disorders, and anxiety and stress. It helps to enhance muscle strength, metabolism, water balance, electrolytic functions and nervous system.
Vitamin A is a fat-soluble vitamin that is also a powerful antioxidant. Vitamin A plays a critical role in maintaining healthy vision, neurological function, healthy skin, and more.