South Indian Vegetarian Yellow Pumpkin Recipes
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Pumpkin - the 'Plump'kin
Yellow Pumpkin Sambar

- Serves: 4
- Prep Time: 20 minutes
- Total Time: 30 minutes
Ingredients
- Yellow Pumpkin 100g (6 pieces)
- Toor dal 1 table spoon
- Tamarind (Lemon size)
- Turmeric Powder
- Asafoetida Mustard & Curry leaves
- Red Chilli Powder/ Sambar Powder 3/4 Table Spoon
Instructions
Stage 1: Boiling tur dal
Take 2-3 Table spoons of tur dal.
Add 1 cup water and 1 tsp. turmeric powder and keep it the cooker.
You can keep it along with rice to make your job simple.
Once boiled, add some turmeric powder and mix it well.
Stage 2: Extracting Tamarind essence
Boil hot water.
Put the tamarind in the water.
Extract its essence fully in a vessel.
Place the vessel on the stove.
Stage 3: Building a Sambar skeleton
Add Sambar Powder, Salt and allow it to boil.
When the tamarind solution is boiling, add the cut pumpkin pieces into it and stir it well.
Add the prepared tur dal into the tamarind solution and stir it.
If the consistency is very thin, add little rice powder to thicken it.
After two boils take the vessel of the stove.Don't turn it off. Save energy!
Garnishing
Place a frying pan on the same stove.
Add 1 tsp. oil.
Add custard seeds.
Once they are done firing, add some asafoetida.
You can also add some curry leaves cut into small pieces for extra flavour.
Stir fry the mixture for half a minute, keeping the stove in sim.
Ensure that they don't get over burnt.
Pour the mixture into the vessel with sambar.
Tastes best with...
You can also mix it with rice and eat as a main course.
It is one of the traditional dishes in the Pongal meal!
Health Benefits of Pumpkin
Pumpkins can light up your life!
Pumpkin is one of the low calorie vegetables giving just 25 cal per 100 grams.It contains no cholesterol and is recommended by doctors in weight reducing programs.
It has one of the highest levels of anti-oxidants like Vitamin A, C and E.
It is rich in fiber and in minerals like copper, calcium, potassium and phosphorus.
Benefits of Pumpkin Seeds
They are a rich source of dietary fiber and mono-unsaturated fatty acids which are very good for the heart,
In 100 g of pumpkin seeds, you can find 559 cal, 30 g of protein, 110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc... but no cholesterol. The seeds are an excellent source of health promoting amino acid tryptophan.
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