Pumpkin Curry

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Hello friends, I hope you liked my previous recipe BEETROOT CURRY. Here I bring one more interesting curry recipe for you all.  Hope you like my next recipe which is pumpkin curry.

Like all orange-pigmented vegetables, pumpkins are rich in beta carotene, the plant form of vitamin A; one cup of canned or baked pumpkin provides about 1,260 Re of beta carotene, more than a carrot. Studies have shown that this antioxidant may help prevent some form of cancer. One cup of cooked pumpkin contains 80 calories, 4g of fibre (similar to two slices of whole-wheat bread), and 3.4mg of iron, which is almost 20 percent of the Recommended Dietary Allowance (RDA) for women. Pumpkins are a rich source of potassium, important for good blood pressure control. Because pumpkin absorb water, they lose some nutrients and have fewer calories when they are boiled. Sugar pumpkins, which are smaller and sweeter than the large deep-orange pumpkins, are the best choice for cooking.

The vibrant pumpkin is one of the world’s most beautiful of vegetable to cook with. It is easy and quick to make.

 Ingredients:-

• 500g of pumpkin peeled and chopped into cubes,
• 1 tablespoon vegetable oil,
• Half tablespoon fenugreek seeds,
• 1 dried chili (optional),
• 1 tablespoon cumin seeds,
• 1 tablespoon chili powder,
• 1 tablespoon turmeric,
• 1 tablespoon coriander seeds, crushed
• 2 tablespoon amchur (dried raw mango powder) or a squeeze of lemon juice,
• 2 green chili, chopped
• 1 tablespoon salt
• 1 tablespoon sugar (optional)
• Handful of fresh coriander leaves

 

Directions:-

• Heat oil on a gentle heat and add the cumin seeds, fenugreek seeds, and a dried red chili until they crackled.
• Reduce the heat and add chili powder, turmeric, coriander and fry for five minutes.
• Now, add fresh green chili, pumpkin, salt and sugar (optional).
• Cover with lid and cook for 20 minutes until the pumpkin gets tender, stirring occasionally.
• If there is a lot of moisture in the dish, increase the flame and stir until the consistency is thick.
• Remove from the heat and sprinkle in the split green chilies and amchoor (or lemon juice).
• Garnish with a handful of coriander.

Benefits of Pumpkin

• A rich source of beta carotene.
• A good low-calorie source of iron and potassium.
• High in fiber.
• The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E, and fiber.
• Can be stored for long periods of time.

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