A simple meal with few calories:A tropical pumpkin stew

I love calabaza, also known as a West Indian pumpkin.

In some tropical places I've visited, I've had it in stews, in candies and even cakes. What a versitile squash.

Though it is used in sweet dishes, my favorite is a savory stew. There are an unlimited number of possible combinations of ingredients. 

In the summer, I will sometimes eat a cold stew. I don't know if that's a thing, but I like it chilled on a hot summer day. It doesn't work well with meat stews but it is nice with a pumpkin-based stew.

Calabaza, Arroz, Garbanzo & Zanahoria Stew

(Pumpkin, Rice, Chickpea and Carrot Stew)

Serves 6

• 1/4 of a calabaza (about a pound)
• 2 medium carrots
• 1 cup of cooked rice
• 1 tablespoon of garam masala
• 1/4 teaspoon of salt
• 1/2 teaspoon of pepper
• 1/2 teaspoon of cayenne pepper
• 1 cup of cooked chickpeas (or one 15 ounce can of the beans)

1. Roast the calabaza and the carrots in a 400° F oven for about 45 minutes (or until the pumpkin is soft and can be easily pierced with a fork).
2. Let them cool until they are easy to handle with your hands.
3. Scrape the flesh from the skin of the calabaza. Chop it roughly and cut up the carrots. 
4. Season with the garam masala, the salt, the pepper, and the cayenne.
5. Mix toghether and mash, leaving a few chunks.
6. Stir in the rice and the chickpeas.
7. If you want a little extra boost of vitamins, you can stir in a cup of fresh spinach. It adds a good flavor too.