Pumpkin is one of the commonly cultivate vegetables and one of the most nutritious fruits available year around. Pumpkin is one of the very low calorie vegetables and offer a wide range of health benefits. Pumpkin is a storehouse of vital antioxidants, vitamins such as vitamin-A, vitamin-C and vitamin-E, minerals and other healthy nutrients.
INGREDINETS:
- Pumpkin (deseeded, peeled and & cut into small cubes) – 2 cups
- Onion ( thinly sliced lengthwise) – 1/4 cup
- Shallots, chopped – 4 nos (optional)
- Green chillies – 3 or 4
- Grated Coconut – 1/2 cup
- Garlic pods, chopped – 2 nos
- Cumin seeds – 1/4 tsp
- Turmeric Powder – 1/4 Tsp
- Salt – To taste
For seasoning :-
- Dry red chillies - 2
- Curry leaves – 1 spring
- Grated coconut – 1 tbsp
- Mustard – 1 tsp
- Oil – 1 tbsp
METHOD:
- Add the cubed pumpkin pieces , turmeric powder and salt in a pressure cooker and pressure cook on medium flame for 3 whistles by adding 1 cup of water.
- Let it simmer for 5 minutes. Switch off the flame and let the pressure go all by itself.
- Grind together coconut, shallots, garlic pods, cumin seeds or cumin powder and turmeric powder to get a fine paste.
- After cooling down, open the lid of pressure cooker and mash the pumpkin with a potato masher or spatula. You can leave a few chunky pieces if you like.
- Pour ground coconut mixture into the mashed pumpkin and mix well. Check for the salt.
- Allow it to boil for few minutes and remove it from fire.
- Transfer the Pumpkin curry to a serving bowl.
- Heat oil in a small pan/kadai and splutter mustard in it.
- Then add thinly sliced onion,dry red chillies, curry leaves and grated coconut. Stir it in low flame till the coconut and onion turns into golden brown color.
- Add the seasoning into the pumpkin curry and mix well.
- Serve hot with rice.
Health Benefits of Pumpkin:
- Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
- Pumpkin is a source of Vitamin C, helps fight free radicals, improves immunity and promotes the production of collagen. It also offers protection against various forms of cancer.
- Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.
- In various cultures especially China, pumpkins are used to treat infections caused by tapeworms and other parasites.
These is so many health benefits in pumpkin , I collected few informations from the site http://www.bewellbuzz.com/nutrition/pumpkin-health-benefits/
