Heart-Healthy Kadoo Ki Subji (Pumpkin Curry)
Elevate your everyday meals with this nutritious and flavorful Heart-Healthy Kadoo Ki Subji (Pumpkin Curry)! Packed with the natural sweetness of pumpkin and infused with the warmth of aromatic spices like cumin, coriander, and turmeric, this Indian-inspired dish is as wholesome as it is delicious. Made with heart-friendly olive oil and featuring fresh ginger, green chilies, and fragrant curry leaves, this one-pot wonder is the perfect blend of health and taste. Ready in just 35 minutes, it pairs beautifully with whole-grain roti or brown rice, making it a satisfying and balanced meal. Whether you're seeking a comforting vegetarian recipe or exploring new ways to enjoy pumpkin, this low-fat, plant-based curry is a must-try!
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Ingredients
- 500 grams pumpkin
- 2 tablespoons olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 0.25 teaspoon asafoetida
- 2 green chilies
- 1 inch ginger
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon salt
- 10 curry leaves
- 2 tablespoons cilantro
- 100 ml water
Directions
Step 1
Begin by peeling the pumpkin and cutting it into 1-inch cubes. Set aside.
Step 2
Finely chop the green chilies and ginger.
Step 3
Heat olive oil in a large non-stick pan over medium heat.
Step 4
Add the mustard seeds and cumin seeds to the hot oil. Wait for them to sputter and release aroma.
Step 5
Stir in the asafoetida, chopped green chilies, and ginger. Sauté for about 1 minute until aromatic.
Step 6
Add the pumpkin cubes to the pan and stir well to coat them with the spices.
Step 7
Add turmeric powder, red chili powder, coriander powder, and salt. Mix well to ensure the pumpkin is evenly coated with all the spices.
Step 8
Add curry leaves and water, then cover the pan with a lid. Allow the pumpkin to cook on medium heat for about 15 minutes.
Step 9
Stir occasionally to prevent the pumpkin from sticking and to ensure it cooks evenly. Check for doneness by piercing with a fork; the pumpkin should be soft but not mushy.
Step 10
Once the pumpkin is cooked, remove from heat and garnish with freshly chopped cilantro.
Step 11
Serve hot with your choice of whole-grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
| Serving size | (856.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 571.1 |
| Total Fat 32.3g | 0% |
| Saturated Fat 5.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 2397.9mg | 0% |
| Total Carbohydrate 68.1g | 0% |
| Dietary Fiber 17.5g | 0% |
| Total Sugars 19.5g | |
| Protein 13.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 595.8mg | 0% |
| Iron 13.4mg | 0% |
| Potassium 3243.6mg | 0% |
Source of Calories