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Kabocha Stew

Featured in the Honolulu Star-Advertiser on October 17, 2012.

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Ingredients:

Kabocha Stew

  • 2 teaspoons vegetable oil
  • 2 cup kabocha (pumpkin), seeded, peeled and cut into 1" pieces
  • 2 to 4 cloves garlic, minced
  • 2 inches ginger, peeled and minced
  • 1 to 2 cups vegetable broth or water
  • 1 tablespoons shoyu
  • 2 tablespoons mirin
  • 1 potato, peeled and cut into 1-inch pieces, partially cooked
  • 1 large carrot, peeled and cut into 1-inch pieces
  • 1/2 cup sliced fresh shiitake mushrooms
  • 1 cup kombu ties* (kelp) (found in the Asian section of local supermarkets)
  • 1 2-ounce package aburage (fried tofu), par-boiled to remove oil, and cut into pieces
  • 1/2 can (4 ounces) sliced water chestnuts

Directions:

  1. Heat oil in medium sauté pan and cook kabocha until lightly browned.
  2. Add garlic, ginger and sauté for 1 minute.
  3. Add rest of ingredients and simmer for about 30 minutes or until the kabocha is soft.

Makes 4 servings.

*Note: A typical way to prepare kombu is to tie the strips into knots. But, instead of cutting the kombu in short pieces, keep the thin strip long. Tie a knot 1 1/2" in from the end and continue making knots every 3" apart. Tug on them snugly. When you finish knotting the entire length of kombu, use a scissors to snip the knots apart, leaving 1 1/2" space in between them.

Approximate Nutrient Analysis per serving (based on 1 cup veg broth and 1 cup water and 4 ounces of water chestnuts):
220 calories, 6 g fat, 1 g saturated fat, 0 mg cholesterol, greater than 1000 mg sodium, 34 g carbohydrate, 5 g fiber, 7 g sugar, 8 g protein

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