Sweet pumpkin is also known as Kaddu, Manjal Pooshanikkai, Gummadikayi in different Indian languages. Often considered as a lowly, humble vegetable, pumpkin actually packs a great punch in terms of nutrients. It is a weight watcher’s delight.
Sweet pumpkin has less calories and more nutrients. To explain this better, it has four times lesser calories than sweet potato, 50 times lesser Sodium but 3 times more Vitamin C, double the folic acid, and similar Calcium, Magnesium, Phosphorus, Iron content. This means that you can eat more of sweet pumpkin than sweet potato (up to 4 times more) and still benefit from its rich nutrients without the calorie overload. More health for lesser calories, now is that not a winner?
Sweet pumpkin seems to be this gentle, powerful giant among vegetables. It looks elegant despite its rotund form, swathed in deep green or mustard yellow skin revealing a firm sweet golden flesh when cut. Lends a quiet dignified presence to a dish, knows to be at home in sweet or savoury recipes with equal ease. Delicious whether cooked with skin or without. Pumpkin often comes to my rescue when I have to cook in a hurry.
Every family has their favourite pumpkin recipe. This is ours. I hope you have as much fun cooking it and enjoying as we do.
Preparation Time – 20 minutes, Cooking Time – 10-15 minutes, Serves – 4-6.
- Does NOT contain egg, gluten, soya, lactose, yeast, corn, nuts.
- Suitable for gluten, lactose intolerance or nut allergy.
YOU NEED -
COOKWARE – Knife, Cutting board, Fry pan
- 2 cups chopped sweet yellow pumpkin (with* or without skin)
- 1/2 cup finely diced onion
- 1 cup chopped tomato
- 1 scant tsp salt
- 1/2 tsp turmeric
- 2 tsp jaggery powder
- 1 tsp garam masala powder
- 1 tsp sambhar powder
- 2 tsp cooking oil
- 1/2 tsp mustard seeds
- 1/2 tsp cumin seeds
- 2 tbsp coriander leaves for garnish
*Sweet pumpkin takes longer to cook with skin and lesser time without skin.
- Clean, peel and chop all vegetables. Set aside separately.
- Heat oil in a fry pan, add mustard and cumin.
- When they sizzle and crackle, add in onions, fry on high flame for 3-4 minutes until they turn pink-brown.
- Next to go in is the chopped pumpkin. Saute on high heat for a minute, sprinkle water and cover and cook for a further 2 minutes.
- Finally add the tomatoes. Keep tossing over high heat until tomatoes mush up.
- Add salt, turmeric powder, jaggery, garam masala and sambhar powder. Mix everything well. Cover and simmer for 2-3 minutes more.
- Garnish with fresh chopped coriander leaves and serve hot with steamed rice.
- Sweet pumpkin cooks very quickly. Cook lesser if you want to retain the shape of the vegetables. Cook longer if you like a mushy texture.
- Keep stirring while on high heat to avoid scorching.
- Add the powders after the vegetables are mostly done. This helps to retain flavours better.