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Fläsk- och pumpagryta med chili

This aromatic pork and squash stew with chillies is a masterclass in slow-cooked flavour, bringing together tender pork shoulder and the natural sweetness of autumnal squash. By using a blend of dried New Mexico and arbol chillies, the dish achieves a complex, smoky depth without overwhelming heat. The addition of toasted pumpkin seeds provides a delightful crunch, while the zesty lime-marinated red onions offer a bright finish that perfectly balances the rich, savoury broth.

As a diabetes-friendly option, this hearty meal is naturally low in refined carbohydrates and packed with lean protein and fibre. It is an ideal choice for a comforting weekend dinner or a healthy batch-cook, as the flavours only improve with time. Serve this nourishing casserole in deep bowls, garnished generously with fresh coriander for a wholesome, homemade meal.

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Ingredients for Pork and Squash Stew with Chillies

  • 1.4kg boneless pork shoulder (Boston butt), cut into 2" pieces

  • 1 tablespoon ground coriander

  • 10 garlic cloves, finely chopped, divided

  • 1 tablespoon kosher salt, plus more

  • Nymalen svartpeppar

  • 70g raw shelled pumpkin seeds

  • 6 dried New Mexico or guajillo chillies

  • 2 chillies de árbol or 1/2 teaspoons crushed red pepper flakes

  • 2 large yellow onions, cut into 1/8"-thick wedges, divided

  • 2 matskedar vegetabilisk olja

  • 4 sprigs oregano

  • 1/2 kabocha squash (about 450g ), peeled, seeds removed, cut into 1" pieces

  • 1 delicata squash, seeds removed, cut into 1/2"-thick slices

  • 1/2 small red onion, thinly sliced

  • 1/4 cup fresh lime juice

  • Coriander sprigs (for serving)

Combine pork, coriander, half of garlic, and 1 tablespoon salt in a large bowl; season with pepper and toss. Cover; chill at least 4 hours.

Preheat oven to 177°C. Toast pumpkin seeds on a rimmed baking sheet, tossing occasionally, until golden, about 5 minutes; set aside.

Toast chillies on clean baking sheet until slightly darkened, about 5 minutes. Let cool slightly, then remove stems, and seeds, if you prefer less heat. Place chillies, half of yellow onion, remaining garlic, and 240ml hot water in a blender; let sit 10 minutes to soften chillies. Blend until smooth; set chilli purée aside.

Heat oil in a large Dutch oven over medium-high heat. Working in batches, cook pork, turning occasionally, until browned, 8–10 minutes; transfer to a plate.

Pour off fat from pot. Cook chilli purée in pot over medium-high heat, stirring occasionally, until reduced by half, 8–10 minutes. Add pork, oregano, remaining yellow onion, and 2400ml water to pot; season with salt and pepper. Bring to a boil, reduce heat, and simmer, partially covered, skimming occasionally, until pork is very tender, 3–3 1/2 hours.

Add squash to stew and cook, uncovered, until pork is falling apart and squash is soft, 30–35 minutes; season with salt and pepper.

Toss red onion and lime juice in a small bowl; let sit, tossing occasionally, 30 minutes.

Serve stew with red onion, coriander, and reserved pumpkin seeds.

DO AHEAD: Pork can be marinated 2 days ahead; keep chilled. Stew can be made 3 days ahead; let cool, then cover and chill.

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  • 28 jan 2026 | Ursprungligen publicerad

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