Serves 6 / This hearty dish is inspired by an Afghani dish called kaddo bowrani, roasted pumpkin topped with tomato-meat sauce and yogurt sauce. The yogurt drizzle is the key to this recipe’s flavor. Look for precut cubed squash in your produce section.

¾ cup plain low-fat yogurt

1 large clove garlic, minced

1/8 teaspoon salt

1 teaspoon dried mint

1 tablespoon olive oil

1½ cups chopped onion

1½ teaspoons ground coriander

½ teaspoon ground cumin

1/8 teaspoon ground cinnamon

½ teaspoon ground black pepper

1 (28-ounce) can no-salt-added crushed tomatoes

4 cups (1 pound) ½-inch cubed butternut squash

1/2 cup water

8 ounces yolk-free, extra-wide egg noodles

2/3 cup coarsely chopped walnuts

1. Combine yogurt, garlic, and salt in a small bowl. Crush mint between your fingers; add to yogurt. Whisk until smooth. Cover and refrigerate.

2. Heat a wide skillet over medium heat. Add oil, and then onion. Cook, stirring frequently, until onion browns, 5–6 minutes. Stir in coriander, cumin, cinnamon, and pepper; cook 30 seconds. Add tomatoes, squash, and water. Cover and simmer over medium-low heat about 15 minutes, until squash is tender.

4. Meanwhile, cook noodles according to package directions. Drain. Mix with sauce, and then scoop onto plates. Spoon yogurt sauce over pasta, and sprinkle with walnuts. Serve at once.

PER SERVING: 358 cal, 11g fat (3g mono, 6g poly, 1g sat), 1mg chol, 12g protein, 51g carb, 7g fiber, 86mg sodium