Pumpkin Kootu, Pumpkin and Yellow Moong Dal Sabzi, Curry
by Tarla Dalal
This is a gravy-like dish made using pumpkins and dal. Other vegetables like chow-chow, snake-gourd, cabbage, carrots etc can also be cooked this way. Normally, a traditional South Indian meal will definitely include one dry curry and one kootu.
A good accompaniment to this is a cooling raita like Tomato Pachadi , Coconut Pachadi or Cucumber Pachad .
Pumpkin Kootu, Pumpkin and Yellow Moong Dal Sabzi, Curry recipe - How to make Pumpkin Kootu, Pumpkin and Yellow Moong Dal Sabzi, Curry
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
To Be Ground Into A Smooth Paste (makes Approx. 3/4 Cup)
3/4 cup freshly grated coconut
2 whole dry kashmiri red chillies , broken into pieces
4 green chillies , broken into pieces
1 tsp cumin seeds (jeera)
1/4 cup of water
Other Ingredients
2 1/2 cups chopped red pumpkin (bhopla / kaddu)
1/4 cup yellow moong dal (split yellow gram)
salt to taste
1 tbsp coconut oil or any other refined oil
1 tsp mustard seeds ( rai / sarson)
2 tsp urad dal (split black lentils)
8 to 10 curry leaves (kadi patta) for the garnish
Method
- Method
- Combine the pumpkin, moong dal, 2 cups of water and salt in a deep pan, mix well and cover and cook on a medium flame till cooked (for approx. 10 to 12 minutes), stirring once in between.
- Add the prepared paste, mix gently and simmer for 5 to 7 minutes or till the mixture becomes semi dry.
- For the tempering, heat the oil in small pan and add the mustard seeds.
- When the seeds crackle, add the urad dal and sauté on a medium flame for a few seconds.
- Pour the tempering over the curry and mix well.
- Serve hot garnished with curry leaves.
Nutrient values per serving
| Energy | 177 cal |
| Protein | 4.8 g |
| Carbohydrates | 12.9 g |
| Fiber | 4.1 g |
| Fat | 11.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 78.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 2.2 mg |
| Folic Acid | 28.5 mcg |
| Calcium | 20 mg |
| Iron | 1.1 mg |
| Magnesium | 49.1 mg |
| Phosphorus | 76.8 mg |
| Sodium | 11.5 mg |
| Potassium | 301.5 mg |
| Zinc | 0.8 mg |
Outbrain
Very easy n yummy