Yellow Pumpkin Kootu is a traditional South indian dish that combines the subtle sweetness of pumpkin with protein-rich lentils and mild spices. It is a wholesome, comforting dish that is both nutritious and light on the stomach. This dish pairs perfectly with steamed rice and a drizzle of ghee, making it a staple in many households.
Ingredients:
· 2 cups yellow pumpkin, peeled and diced
· ½ cup moong dal (yellow split lentils)
· 1 teaspoon turmeric powder
· 1–2 green chilies, slit
· 1 teaspoon ginger, grated
· 1 teaspoon cumin seeds
· 1 teaspoon oil or ghee
· salt to taste
For Coconut Paste:
· ¼ cup grated fresh coconut
· 1 teaspoon cumin seeds
· 1–2 green chilies
For Tempering:
· 1 teaspoon mustard seeds
· 1–2 dried red chilies
· 1 sprig curry leaves
Method:
1. Cook Lentils and Pumpkin: Wash the moong dal thoroughly. In a pressure cooker, add moong dal, diced pumpkin, turmeric powder, and enough water to cook until soft (about 2–3 whistles). Mash lightly after cooking.
2. Prepare Coconut Paste: Grind grated coconut, cumin seeds, and green chilies into a smooth paste with a little water.
3. Combine Ingredients: Add the coconut paste to the cooked pumpkin and dal mixture. Mix well and simmer for 5 minutes to blend the flavors.
4. Tempering: Heat oil or ghee in a small pan. Add mustard seeds, dried red chilies, and curry leaves. Once the mustard seeds splutter, pour the tempering over the kootu.
5. Serve Hot: Garnish with fresh coriander leaves and serve with steamed rice or chapati.
Health Benefits:.jpg)
· Rich in Fiber: Yellow pumpkin is high in dietary fiber, which improves digestion and promotes a healthy gut.
· Boosts Immunity: Pumpkin is rich in vitamins A and C, which strengthen the immune system.
· Heart-Friendly: The combination of pumpkin and lentils helps in maintaining healthy cholesterol levels and supports cardiovascular health.
· Protein-Packed: Moong dal adds plant-based protein, essential for muscle repair and overall body strength.
· Low in Calories: This dish is light yet filling, making it suitable for weight management and healthy eating.
· Anti-Inflammatory: Spices like turmeric, cumin, and ginger have anti-inflammatory properties, aiding in overall wellness.
Yellow Pumpkin Kootu is not just flavorful but also a nourishing addition to your daily diet. Its gentle sweetness, combined with the aromatic spices, makes it a comforting dish for all ages.
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