TABLE OF CONTENTS

Here is a simple vegetable dish that can be prepared within Thirty-Five (35) minutes or less.  You can add this to your Holiday meals lineup or on any other occasion. Sometimes, Simple is just Good!

INGREDIENTS

• 4-5 ounces of Pumpkin.
• 7 Okras.
• 1 medium-size onion.
• 4-5 pegs of garlic.
• Mixed Vegetable (Frozen).
• Broccoli (a few pieces based on your preference)
• Cauliflower (a few pieces based on your preference)
• Black pepper (to taste).
• Salt (to taste).
• Olive Oil.

INSTRUCTIONS

• Peel and slice the pumpkin into triangular shapes sizes or others).
• Do not cut the pumpkin too thin or too big.
• Slice onions and garlic to preferred sizes.
• Wash and cut off both edges of the okras.
• Cook okras until tender (Do not throw away the water).
• Add the Frying Pan to the stove on medium heat.
• Add oil to the frying pan (just enough to cover the frying surface).
• Add Onions and Garlic.
• Add sliced pumpkins.
• Add Okras.
• Stir for a while.
• Add mixed vegetables.
• Add cauliflower and continue stirring.
• Add a few tablespoons of the okra water.
• Cover the pot and allow to cook for about 5 minutes.
• Add Broccoli and more water if needed.
• Stir for a while.
• Cover the pot and let it cook.
• Check periodically if cook.
• Remember, you do not want the pumpkin and other vegetables to be overcooked.
• Serve and enjoy!
• This can make about 3 medium-sized Servings.

Notes:

You can enjoy this on its own or with rice or a preferred food base.  While you are at it, why not check out these other pumpkins and vegan recipes:

• Pumpkin punch – A vitamin A and C Powerhouse
• Colour me Cabbage
• Chicken Chop Suey – A Health Nut Style!
• Callaloo Medley  (Leafy Green) Recipe.

Ingredient Spotlight!

~ Pumpkin~

Pumpkin is a type of winter squash and is a part of the genus cucurbita family. It is a highly nutritious food that is rich in many vitamins and minerals.  It is high in vitamin A, which is an excellent nutrient for eye health.  It possesses antioxidant properties that may help to reduce the risk of chronic diseases.

Pumpkin is also high in vitamin C which helps to strengthen the immune system.  It is touted as a good source of iron and folate as well as fiber and potassium which are beneficial for heart health.  

Pumpkin is considered a nutrient-dense food as it is low in calories which is beneficial for persons on a weight loss journey.

To good health!

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