Pumpkin and Chawli Errissery, Low Salt Recipe
by Tarla Dalal
Errissery is one of the most popular vegetable preparations of Kerala. Flavoured with a dry masala of onion, garlic and red chillies, the vegetables become a perfect accompaniment for hot rice and dal.
Here, we have used pumpkin, a low-sodium vegetable, together with nutritious chawli to make an exciting Errissery. This Pumpkin and Chawli Errissery is also low in salt, but it does not compromise on the flavour or aroma.
It is easy to make, and can become a part of the daily menu of those affected by high blood pressure.
You can also try other low-salt South Indian recipes like Bulgur Wheat Pongal and Seedai .
Pumpkin and Chawli Errissery, Low Salt Recipe recipe - How to make Pumpkin and Chawli Errissery, Low Salt Recipe
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 cup red pumpkin (bhopla/ kaddu) cubes
1 1/2 cups soaked and cooked chawli (cow pea / lobhia)
1/8 tsp salt
1/2 tsp cumin seeds (jeera)
2 whole dry kashmiri red chillies , broken into pieces
1/4 cup roughly chopped onions
1 tbsp roughly chopped garlic (lehsun)
1/4 tsp turmeric powder (haldi)
1 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
5 curry leaves (kadi patta)
- Method
- Combine the cumin seeds, red chillies, onions and garlic in a mixer and blend it till smooth, without using any water. Keep aside.
- Combine the chawli, pumpkin, salt and 1 cup of water in a deep non-stick pan, mix well cover it with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally.
- Add the prepared masala and turmeric powder, mix well and cook on a medium flame for 2 to 3 minutes. Keep aside.
- Heat the oil in a small non-stick pan, add the mustard seeds and curry leaves and sauté on a medium flame for 30 seconds.
- Pour it over the prepared chawli and pumpkin vegetable and mix well.
- Serve hot.
| Energy | 164 cal |
| Protein | 10.6 g |
| Carbohydrates | 25.5 g |
| Fiber | 6.8 g |
| Fat | 2.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 48.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 2.4 mg |
| Folic Acid | 61.2 mcg |
| Calcium | 41.7 mg |
| Iron | 3.8 mg |
| Magnesium | 107.3 mg |
| Phosphorus | 188.1 mg |
| Sodium | 142.1 mg |
| Potassium | 545.2 mg |
| Zinc | 2.1 mg |
Errisery recipe.. is just perfect.. though the salt is less.. the veggies gives nice taste.. My mom suffering from high bp.. enjoyed this recipe..