「かぼちゃの煮物」は、甘みを生かした素朴でほっとする家庭の定番おかず。
かぼちゃはβカロテンが豊富で、体内でビタミンAに変わり免疫力や皮膚・粘膜の健康を支えます。
さらにビタミンEや食物繊維も含み、血行促進や腸内環境にも◎。
調味料がシンプルなので作りやすく、冷めても味がなじむため作り置きやお弁当にも向く、栄養価の高い一品です。
Simmered Pumpkin (Kabocha no Nimono)
Simmered pumpkin is a classic Japanese home-style dish with a gentle sweetness that brings comfort and warmth.
Kabocha pumpkin is rich in beta-carotene,
which is converted into vitamin A in the body and helps support immunity as well as healthy skin and mucous membranes.
It also contains vitamin E and dietary fiber, contributing to improved circulation and gut health.
With its simple seasoning, this dish is easy to prepare.
The flavors deepen as it cools, making it ideal for meal prep or packed lunches—a highly nutritious and dependable side dish.
【材料】
かぼちゃ 1/4玉（約500～600ｇ）
砂糖 大さじ4
薄口醤油 大さじ1
塩 小さじ1/2
【作り方】
かぼちゃは種とワタを除いて、3～4㎝角に切る
重ならない大きさの鍋にかぼちゃを移し皮を上にして広げ入れる
鍋に水500mlを加えて中火にかけ、沸いたらアクが少し出てくるが取らなくても大丈夫
砂糖大さじ4を加え、弱火を少し強くしたくらいの火加減で10分ほど煮る
10分後に醤油大さじ1と塩小さじ1/2を加え鍋を傾けるなどして調味料をいきわたらる
醤油と塩を加えた後は5～7分ほど、大きめのかぼちゃにしっかり火が通るまで煮る
器に汁ごと盛り付けて出来上がり、冷めたら冷蔵庫で保存する
※3日ほど日持ちします。
Ingredients
Kabocha pumpkin: 1/4 pumpkin (about 500–600 g)
Sugar: 4 Tbsp
Light soy sauce (usukuchi): 1 Tbsp
Salt: 1/2 tsp
Instructions
Remove the seeds and fibrous center from the pumpkin and cut into 3–4 cm chunks.
Place the pumpkin in a pot large enough to hold it in a single layer, skin side up.
Add 500 ml water and bring to a boil over medium heat.
Some foam may appear, but it does not need to be removed.
Add 4 Tbsp sugar, reduce the heat slightly below medium, and simmer for about 10 minutes.
Add 1 Tbsp soy sauce and 1/2 tsp salt. Tilt the pot gently to distribute the seasoning evenly.
Continue simmering for another 5–7 minutes, until even the largest pieces are tender.
Serve with the simmering liquid. Once cooled, store in the refrigerator.
Keeps well for up to 3 days.
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