Pilchard & Spiced Pumpkin Goulash


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 gloves, crushed
½ teaspoon paprika
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
salt and ground black pepper
410g can tomatoes, chopped in their sauce
1 cup chicken or vegetable stock
½ cup plain yogurt


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 goulash with the yoghurt and heat through. Serve with rice and vegetables.