By Dr. Sirisha Potluri:
Health Benefits of Pumpkin:
Pumpkins are loaded with a variety of nutrients, including fiber, vitamins, minerals and antioxidants. It’s also exceptionally high in beta-carotene, a powerful antioxidant. Beta-carotene is a type of carotenoid that turns into vitamin A in the body. Vitamin A can help your body fight off infections. Recent research has shown that vitamin A is particularly important for strengthening the intestinal lining, making it more resistant to infections.
Ingredients:
1. Pumpkin de seeded and cut into cubes ( 1-2 inches size). We have to keep the skin on for this recipe. -4to 5 cups roughly
2. 3-4 medium red onions diced
3. 4-5 tomatoes – cut into big pieces
4. Garlic cloves 8-10
5. Ginger garlic paste – 1-2 Tsp
6. 1 Tbs of split chick peas
7. Indian spices ( 1 -2Tsp turmeric, pinch of black powder,1-2 tsp coriander seed powder, 1/2 Tsp mustard seeds, 1/4th Tsp fenugreek seeds, 1 Tsp cumin seeds, red chili powder, 4/5 dry red chillis broken into pieces, 1/2 cup curry leaves)
8. 3-4 cloves
9. 1/4th Tsp of cinnamon powder added at the end.
10. 5-6 dates chopped ( date sugar can be used in this place too)
11. 2 big bunches of cilantro thinly chopped to add at the end.
12. Salt to taste ( optional)
Instructions:
1.Prepare pumpkin pieces and keep all the spices and veggies ready.2.Heat a thick bottom wide pan and add garlic cloves , mustard seeds, split chick peas, cumin seeds , fenugreek seeds , cloves ,curry leaves ,dry red chili’s and sauté all these on a low flame for 2-3 minutes.3. Add thinly diced red onions and sauté everything, add turmeric, black pepper powder, red chili powder and let everything cook for few minutes.4. Add pumpkin pieces and make sure they coated with all the spices and onions also mix well.5. Put a lid and let everything cook for few minutes, now add tomatoes and ginger garlic paste and let them cook for 2-3 minutes with lid on.6. All the cooking should be on a low or medium flame, and be careful when mixing pumpkin pieces, we don’t want them to get mushy . Try tossing the pan holding on both ends .7. Add thinly chopped date pieces , mix everything and let the curry cook on low flame for 5 minutes.8. We want pumpkin to be just fork tender not too soft. 9. Add coriander seed powder, cinnamon powder and mix again.10. Finish the dish by adding chopped cilantro and mixing well.11. Tastes great with brown rice or quinoa.