Fläsk- och pumpagryta med chili
Granskad av UK recipe editorsAuthored by UK recipe editorsUrsprungligen publicerad 28 jan 2026
Uppfyller patientens redaktionella riktlinjer
- Ladda nerLadda ner
- Dela
- Language
- Diskussion
- Ljudversion
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.
I den här artikeln:
Videoval
Fortsätt läsa nedan
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)
How to make Pork and Squash Stew with Chillies
Tillbaka till innehållCombine 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.
Ansvarsfriskrivning
Även om alla ansträngningar har gjorts för att säkerställa att informationen är korrekt och uppdaterad, kan individuella behov variera och kostkrav kan skilja sig beroende på personliga hälsotillstånd. Kontrollera alltid livsmedelsetiketter och allergiinformation innan du förbereder eller konsumerar något recept. Om du har specifika hälsoproblem, allergier, intoleranser eller följer en medicinskt föreskriven diet, sök råd från din läkare, apotekare eller en registrerad dietist innan du gör betydande förändringar i din kost eller livsstil.
Artikelhistorik
Informationen på denna sida är granskad av kvalificerade kliniker.
28 jan 2026 | Ursprungligen publicerad
Författad av:
UK receptredaktörer
Granskad av
UK receptredaktörer

Fråga, dela, anslut.
Bläddra i diskussioner, ställ frågor och dela erfarenheter inom hundratals hälsorelaterade ämnen.

Känner du dig sjuk?
Bedöm dina symtom online gratis
Anmäl dig till Patientens nyhetsbrev
Din veckovisa dos av tydliga, pålitliga hälsoråd - skrivna för att hjälpa dig känna dig informerad, självsäker och i kontroll.
By subscribing you accept our Sekretesspolicy. Du kan avsluta prenumerationen när som helst. Vi säljer aldrig dina uppgifter.