Iraqi Pumpkin Stew (Qur’iyi Murag)

My earliest memories of Iraqi cuisine are steeped in the comforting embrace of stews, or murag. It’s a cuisine that speaks of deep flavors, slow simmering, and a profound respect for seasonal ingredients. While many associate Iraqi food with hearty meat dishes, there’s a gentle, earthier side to it, perfectly exemplified by this Qur’iyi Murag, or Iraqi Pumpkin Stew. I remember a particular autumn evening, the air crisp and carrying the scent of woodsmoke, when my grandmother, her hands dusted with flour from making khubz, presented a steaming bowl of this golden stew. The sweetness of the pumpkin, mellowed by spices, was a revelation, a warm hug on a chilly night that has stayed with me ever since.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 35 minutes
• Total Time: 55 minutes
• Servings: 6
• Yield: A generous pot of stew
• Dietary Type: Vegan, Dairy-Free

Ingredients

• 1 lb sweet pumpkin, peeled and cut into 3/4-inch chunks
• 1 medium-size onion, finely chopped
• 1 medium garlic clove, minced
• 1/2 lb canned plum tomatoes, chopped into small chunks
• 2 teaspoons tomato paste
• 3 tablespoons canola oil (traditional Iraqi recipes often use corn oil, but canola is a fine alternative)
• Sea salt, to taste
• 3/4 teaspoon curry powder (Iraqi curry powder is preferred for its unique blend, adjust to your preference)
• 1 pinch cayenne pepper (or to taste, for a gentle warmth)
• 1 cup water
• 1 cup additional water (for dissolving tomato paste)

Equipment Needed

• A large pot or Dutch oven
• A sharp knife
• A cutting board
• A measuring cup
• Measuring spoons

Instructions

1. Begin by preparing your aromatics. Place the canola oil in a large pot or Dutch oven over a medium flame. Add the finely chopped onion and sauté until it softens and turns a lovely golden hue. This process should take about 7-10 minutes, allowing the onion to sweeten without burning.
2. In the final minute of sautéing the onions, add the minced garlic clove. Stir it in and cook for about 30 seconds until fragrant, being careful not to let it brown, which can impart a bitter flavor.
3. Next, introduce the chopped plum tomatoes to the pot. Stir them around and sauté for a short period, just enough to begin breaking them down slightly and releasing their juices. It’s important at this stage not to add any liquid from the tomatoes yet; reserve it for later.
4. Now, add the curry powder and the pinch of cayenne pepper to the pot. Stir these spices into the onion and tomato mixture, allowing them to toast for about 30 seconds. This step helps to bloom the spices, unlocking their full aromatic potential.
5. Pour in 1 cup of water, making sure to scrape the bottom of the pot to loosen any flavorful bits that may have adhered. Add the pumpkin chunks to the pot, submerging them as much as possible in the liquid.
6. Bring the mixture to a gentle boil, then reduce the flame to low. Cover the pot and let it simmer for about 15 minutes, or until the pumpkin chunks are tender when pierced with a fork but not yet mushy.
7. While the pumpkin is simmering, prepare the tomato paste. In a separate small bowl or cup, dissolve the tomato paste in 1 cup of additional water. Stir well to ensure there are no lumps.
8. Once the pumpkin has reached the desired tenderness, pour the dissolved tomato paste mixture into the pot. Add sea salt to taste, starting with a modest amount and adjusting as needed.
9. Stir everything together to evenly distribute the tomato paste and salt. Cover the pot again, bring the stew back to a boil, then immediately lower the flame to a gentle simmer for another 15 minutes. This allows the flavors to meld beautifully.
10. After 15 minutes of simmering, shut off the flame. The stew is now ready to be served immediately. However, for a more profound depth of flavor, it is highly recommended to allow the stew to sit and meld. If you choose this route, let the stew cool slightly in the pot, then cover and refrigerate it in the same pot for at least a day.
11. To reheat, use the same pot. If the stew appears too thick, add a little bit of water to reach your desired consistency. Bring it to a boil, then let it sit on a low flame for a couple of minutes to warm through. Transfer to a serving dish and serve.

Expert Tips & Tricks

• Pumpkin Selection: For the best flavor and texture, opt for a sweet, dense pumpkin like Kabocha or even a sugar pumpkin. Avoid watery varieties, as they can make the stew too thin.
• Spice Balance: The amount of curry powder and cayenne can be adjusted to your personal preference. If you enjoy a more pronounced warmth, don’t hesitate to add a little extra cayenne.
• Deeper Flavor Development: As the recipe suggests, letting the stew rest overnight in the refrigerator significantly enhances its flavor. The spices have more time to marry and deepen, creating a more complex and satisfying taste.
• Texture Control: Be mindful of the pumpkin’s cooking time. Overcooked pumpkin can break down too much, resulting in a mushy stew. Aim for fork-tender pieces that still hold their shape.

Serving & Storage Suggestions

This Qur’iyi Murag is traditionally served hot, ideally alongside fluffy basmati rice or Iraqi-style vermicelli rice. A dollop of plain yogurt (if not keeping it strictly vegan) or a sprinkle of fresh parsley can add a lovely contrast. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if needed, until thoroughly heated through. This stew is not typically frozen, as the texture of the pumpkin may change.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	102 kcal
Calories from Fat
Total Fat	7.2 g	11%
Saturated Fat	0.6 g	2%
Cholesterol	0 mg	0%
Sodium	99.5 mg	4%
Total Carbohydrate	9.7 g	3%
Dietary Fiber	1.3 g	5%
Sugars	3.4 g	13%
Protein	1.4 g	2%

(Nutritional values are estimates and can vary based on specific ingredients and portion sizes.)

Variations & Substitutions

• For a Heartier Meal: Add chunks of cooked lamb or beef stew meat to the pot along with the pumpkin. Adjust simmering time as needed to ensure the meat is tender.
• Adding Greens: Some variations include cooked chopped green beans instead of carrots for added texture and nutrients. Stir these in during the last 10 minutes of simmering.
• Spice Level: For a milder stew, reduce or omit the cayenne pepper. For a more robust flavor, consider adding a touch of ground cumin or coriander along with the curry powder.

FAQs (Frequently Asked Questions)

Q: What kind of pumpkin is best for this stew?
A: A sweet and dense pumpkin like Kabocha or sugar pumpkin works best, as it holds its shape and has a rich flavor without being too watery.

Q: Can I make this stew ahead of time?
A: Absolutely! The flavors develop beautifully when the stew is made a day in advance and reheated.

Q: How should I adjust the consistency if it’s too thick?
A: You can add a little water or vegetable broth when reheating the stew until it reaches your desired thickness.

Q: Is this recipe naturally vegan?
A: Yes, as written with canola oil and no added animal products, this Iraqi Pumpkin Stew is entirely vegan and dairy-free.

Q: What makes this stew different from other pumpkin dishes?
A: The unique blend of Iraqi spices, particularly the curry powder and the slow simmering process, gives this stew a distinct warm and savory profile, differentiating it from sweeter or creamier pumpkin preparations.

Final Thoughts

This Qur’iyi Murag is a testament to the beauty of simple, seasonal ingredients transformed into something truly special. It’s a dish that nourishes the body and soul, embodying the warmth and generosity of Iraqi home cooking. I encourage you to embrace its gentle flavors, perhaps pairing it with a crisp, cool yogurt raita or a simple side salad to balance the richness. May each spoonful bring you as much comfort and joy as it has brought me over the years. Share this culinary treasure with loved ones and savor the delicious traditions.