Gavar Pumpkin Vegetable ( Nutritious Recipe For Pregnancy)
by Tarla Dalal
05 Oct 2019
This recipe has been viewed 32713 times
Cluster beans, which have the highest fibre content of all vegetables, are not on everyone's list of favorites unfortunately! here they are cooked in an unusual spicy-sweet red pumpkin gravy that will get your taste buds tingling.
Gavar Pumpkin Vegetable ( Nutritious Recipe For Pregnancy) recipe - How to make Gavar Pumpkin Vegetable ( Nutritious Recipe For Pregnancy)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups cluster beans (gavarfali) , cut into 25 mm. (1") pieces
2 cups red pumpkin (bhopla / kaddu) cubes
1 tsp cumin seeds (jeera)
1/2 tsp carom seeds (ajwain)
1/4 tsp asafoetida (hing)
1 tsp chilli powder
1/2 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp oil
salt to taste
For The Garnish
1 tbsp chopped coriander (dhania)
Method
- Method
- Heat the oil in a non-stick pan and add the cumin seeds. When the seeds crackle, add the ajwain and asafoetida.
- Add the cluster beans, pumpkin, chilli powder, turmeric powder and salt and sauté for 2 to 3 minutes.
- Add 2 cups of water and bring to a boil.
- Add the coriander-cumin seed powder, cover and simmer for 20 minutes or till the cluster beans are cooked.
- Mash the pumpkin to make a gravy and serve hot, garnished with coriander.
Nutrient values per serving
| Energy | 41 cal |
| Protein | 2.9 g |
| Carbohydrates | 9.6 g |
| Fiber | 3.6 g |
| Fat | 1.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 157.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.7 mg |
| Vitamin C | 27.4 mg |
| Folic Acid | 86.7 mcg |
| Calcium | 76.8 mg |
| Iron | 0.9 mg |
| Magnesium | 57 mg |
| Phosphorus | 55.4 mg |
| Sodium | 4.8 mg |
| Potassium | 118.2 mg |
| Zinc | 0.5 mg |
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