Serves: 4
Ingredients
- 250 gm Yellow Pumpkin, cut into big cubes. Remove the soft part of pumpkin.
- 2 medium size onions, cut into big pieces
- 1 cup water for cooking
- Ginger paste
- 1 tsp cumin seeds
- 1/2 tsp mustard seeds
- 1/4 tsp Asafetida
- 1 tsp Turmeric powder
- Coriander powder
- 1/2 tsp Chili powder / OR Green chilli or to taste
- Garam masala
- 1 black cardamom
- 2 Cloves
- 1/2 tsp Fenugreek/ methi seeds
- 2 tsp Fennel seeds / Saunf powdered
- 1 tsp Salt
- 2 tbsp Dry mango powder/ Amchoor or Raw mango, Kachhi Keri one chopped
- 1 tsp sugar / or jaggery grated
- 2 Red chilies, whole
- 1 green Cardamom
- 1 tbsp fresh coriander, finely chopped
- 2 tsp mustard oil
Method:
Step 1.
Wash, peel the hard skin and cut the pumpkin in big cubes, keep aside.
Step 2.
Heat oil in a pressure cooker , add asafetida and as soon as the asafetida becomes pink in colour, add mustard seeds, cumin seed. When the mustard and cumin begins to crackle, (add onions and fry until light golden in colour.} optional
Step 3.
Add all the other whole spices . Wait till the whole spices are fried for few seconds , add the pumpkin pieces salt and turmeric powder . Mix well and add 1/2 cup water and pressure cook, the moment full pressure is formed, switch off the heat.
Step 4.
Let the cooker cool to room temperature. Then open the cooker and add sugar, aamchoor / dry mango powder and cover and cook for few minutes on low heat. Switch off the stove.
Step 5.
Garnish with fresh coriander. Serve hot with crisp hot pooris or parathas.
Note: Green skinned pumpkin can be used without peeling also, as skin is tender.
Health benefits of Pumpkin:
It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol
it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.
It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also rich source of minerals like copper, calcium, potassium and phosphorus.
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