Yellow Pumpkin Soup

Pumpkin soup 2

Pumpkin nutrition facts

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. While this humble backyard vegetable is less in calories but contains vitamin A, and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.The plant is a fast-growing vine that creeps along the ground surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds.

Pumpkin soup simply exotic.

Preparation Time : 10 minutes

Cooking time : 10 minutes

Servings : 4

Cuisine : Indian

Course: Soup

Level Of Cooking: Easy

Ingredients:

  • 250 gms Yellow pumpkin , cut into small cubes
  • 5 tbsp Butter
  • 1 Bay leaf
  • 12 Black peppercorns
  • 1 medium size Onion/ 1 cup, finely chopped
  • 3 tbsp Maida/ all purpose flour
  • 1 level tsp Salt or / salt to taste
  • 3 cups milk

Method :

Step 1

In a pressure cooker heat 2 tbsp butter, add bay leaf and black peppercorns. Add onions and sauté for 3-4 minutes. Add cubed pumpkin, sauté for two minutes.

Step 2

Add one cup water and close the lid. Pressure cook until pressure is formed, switch off the stove. Let the cooker cool down to room temperature, open the lid strain excess stock and reserve. Remove the bay leaf and put it in the pumpkin stock. Puree  only the pumpkin onion mix.

Step 3

Add the reserved stock to the puree, keep aside.

Step 4.

Heat in a non-stick pan three tbsp butter, add all purpose flour, stir fry on medium flame. When it gets the sandy texture remove from the heat and cool.

Step 5.

Take boiling milk and pour the boiling milk into the fried cold all purpose flour and butter mix/roux, stirring continuously to avoid lumps. Simmer gently for two minutes. Stir this white sauce, and then add pureed pumpkin mix.Cook the mixture on medium flame for about 2 minutes while stirring it continuously. Add salt, mix and switch off the heat.

Step 6.

Pour the soup in bowls and serve hot.

Possible Health benefits of Pumpkin:

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Save

Pav Bhaji

Pav Bhaji

Pav Bhaji

Hi friends! Why Is it Important to Eat Vegetables? Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.Pav Bhaji is a delicious preparation with mixed vegetables.

Prep time: 30 minutes

Cook time: 30 minutes

Course: Snack

Cuisine: Indian, Mumbai

Level Of Cooking: Easy

Serves: 6

Ingredients:

  • 4 medium size potatoes, washed, peeled and cut into cubes
  • 1/2 cup Yellow Pumpkin, cut in to small Cubes
  • 1/2 cup cauliflower, tiny florets
  • 1/2 cup carrot,cut into tiny pieces
  • 1/2 cup green peas, fresh or frozen
  • 1/2 cup French beans, finely chopped
  • 1/2 cup Brinjals / Aubergine / egg plant, cut into small cubes
  • 2 capsicums /green bell peppers, finely cut chopped
  • 2 large onions, finely chopped
  • 3 large tomatoes, finely chopped
  • 15 cloves garlic, grind into a paste
  • 2 tbsp ginger, finely grated
  • 3 green chilies, chopped
  • 3 tbsp pav bhaji masala
  • 1/4 cup Fresh coriander leaves
  • 1/4 tsp Red chilli powder
  • 1 tbsp cumin seeds, roasted, powdered
  • 200 gms butter
  • 2 tsp salt or / salt to taste
  • 3 tbsp Lemon juice
  • 12 pavs

Method:

For the Bhaji:

Step 1.

Take all the mixed vegetables except onions and capsicum in a pressure cooker add 1/2 cup water and 1/2 tsp salt. Place the cooker on the high flame, as soon as pressure is formed, switch off the stove. Let the cooker come to room temperature, open the lid and lightly mash the vegetables, keep aside.

Step 2.

On a high flame in a wok / Kadahi / or deep heavy bottom pan take butter ,  add the chopped onions, saute the onions.

Step 3.

Saute the onions till they become transparent, add the ginger-garlic paste, fry for a minute.

Step 4.

Add the Capsicums and fry till they are well cooked. Add the chili powder, turmeric powder and pav bhaji masala, roasted cumin seeds powder. Mix and fry for few minutes till the capsicum get cooked a bit.

Step 5.

Now add the mashed vegetables to the fried masala mix well add 1 cup water. Keep on stirring and let it simmer for 12-15 minutes on low flame. Switch off the stove.

Step 6.

Add the lemon juice and mix it well. Serve hot garnished with coriander leaves with lightly butter fried pavs and a blob of butter in each bowl of bhaji.

The buttered pavs:

Step 1.

Slice pav horizontally into two and pan fry in butter for half a minute, pressing two or three times or till pav is crisp and light brown. Serve hot.

For Serving:

  • 1 cup onions, finely chopped
  • 6 fresh lemon wedges
  • 6 knobs of butter

How to serve:

  • For a single serving take a small bowl of hot bhaji, 2 pavs freshly fried,1 tbsp of finely chopped onions, a lemon wedge on a plate.
  • Top the hot bhaji with a knob of butter and serve immediately garnished with 1/2 tsp of finely chopped coriander.
  • Serve hot.

Notes: Instead of butter in the bhaji Olive oil or any other cooking oil can be used. In case pavbhaji masala is not available , garam Masala can be a good substitute .The vegetables that are usually added to the bhaji are cauliflower, potatoes, carrots, peas, capsicum and french beans pumpkin etc. Depending on the combination of these vegetables, the final taste of the  bhaji will be different. You can  make the bhaji with any of these veggie combination.

Health Benefits of mixed vegetables:

    • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
    • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
    • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
    • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
    • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
    • Nutrients
    • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
    • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Ref. http://www.choosemyplate.gov/food-groups/vegetables-why.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Save

Pumpkin Sambar

Samber

Hi friends! Sambar is a very delicious and popular dish from South India. It is served with steamed rice or with idli, dosa. Sambar is served with rice as the main course in everyday South Indian meals. Sambar can be made with pumpkin or only onions or a wide variety of vegetables .

Prep time : 20 minutes
Cook time : 20 minutes
Serves: 5-6

Ingredients:

  • 1 cup Tur/Toor dal
  • 2 medium size Onions, finely chopped
  • 2 drumsticks, dressed and cut into two inch pieces
  • 100 gms yellow Pumpkin, cut into medium size cubes
  • 3 medium size Tomatoes, finely chopped
  •  25 gms Tamarind, or small lemon sized ball of Tamarind
  • 1/4 tsp Asafoetida / Hing
  • 3 tbp Sambar powder( I used MTR Sambar powder)
  • 4 cups Water
  • 1 1/2 tsp Salt or / salt to taste
  • 1 tbsp Oil

For the tempering

  • 1 tsp Mustard seeds
  • 1/2 tsp Asafetida / Hing
  • 1/2 tsp Fenugreek seeds
  • 2 Red Chilies
  • 2 sprigs Curry leaves

Method:

Step 1.

Clean and wash tur/toor dal very well. Pressure cook tur dal with 500 ml of water and a pinch of asafoetida and salt. When the pressure is formed, reduce the heat to low flame and cook for twenty minutes. Switch off the stove. When the pressure subsides open the cooker, put the cooked dal in a large bowl and keep aside.

Step 2.

Soak tamarind in hot water for 10-15 minutes and take out the extract, 1 1/2 cups of tamarind juice. Strain and discard the pulp.

Step 3.

Heat oil in a pressure cooker, add mustard seeds. When mustard seeds start spluttering, add fenugreek seeds. Sauté for few seconds till slight colour change (don’t let it turn dark brown) and add curry leaves. Fry for a second and add onions.

Step 4.

On medium flame, sauté the onions until they are translucent. Add tomatoes, drumsticks and pumpkin cubes. Fry these for two  to three minutes on high flame. Then add sambar powder, tamarind juice and salt. Let it come to a boil. Reduce heat add the previously cooked tur dal.

Step 5.

Add two cups of water and close the pressure cooker lid. Pressure cook on high flame until the pressure is formed, and then switch off the stove.

Step 6.

When the pressure subsides open the cooker. Check the consistency of the sambar, it should not be too thick nor too thin. Adjust the quantity of water accordingly. If too thin, cook till it thickens, then switch the stove off.

Step 8.

Serve with hot steamed rice idli, dosas.

Note : If the sambar is to be served with idli and/or dosa, it should be thin consistency. If it is to be served with rice, it should be a little thick consistency. The taste of the sambar varies according to the sambar powder used.

Health benefits of Pumpkin:

  • It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol
  • it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.
  • Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
  • It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.
  • The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Toor dal is also sometimes referred to as lentils or split pigeon peas. This traditional Indian dish is often served with rich spices over rice, and is a staple in many Indian restaurants and households. Toor dal is a member of the legume family, and this meal is not only delicious, it also has a number of health benefits.

Folic Acid

Toor dal contains folic acid. Getting adequate amounts of folic acid in your diet can help to reduce specific brain and spinal cord birth defects by more than 70 percent, according to the New York State Department of Health.

Protein and Vegetables

 This is because legumes such as toor dal are an excellent source of nutrients and plant protein, and they also contain dietary fiber. In essence, legumes are nutritionally similar to poultry, meat and fish, though they represent a low-fat and low-cholesterol alternative. Legumes such as toor dal provide essential nutrients, fiber and protein for vegetarians as well as those who wish to merely limit their meat consumption.

Carbohydrates

Toor dal is also an excellent source of carbohydrates, which your body needs for energy.

Fiber

Legumes such as toor dal are a healthy source of dietary fiber, which can help to prevent constipation and promote regularity. A diet that includes healthy dietary fiber can also reduce your risk of chronic diseases.

Ref. http://www.livestrong.com/article/549835-what-are-the-health-benefits-of-toor-dal/

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Sweet And Sour Pumpkin

Pumpkin sweet and sour

Tangy and mildly spiced yellow pumpkin curry, specialty of Northern India, cuisine is from the states of Rajasthan and Uttar Pradesh. This sweet and sour pumpkin (kaddu) subzi is a specialty. Ripe yellow fleshed pumpkin is more suited for this subzi , the hard skin removed , yellow and green pumpkins can be used to make this delicious curry. This is usually served with puris.

Cook Time : 10 minutes

Cuisine: India, Utter Pradesh

Course: Main, Vegetables

Serves: 4

Ingredients:

  • 250 gm Yellow Pumpkin, cut into big cubes
  • 2 medium size onions, cut into big pieces
  • 1 tsp cumin seeds
  • 1/2 tsp mustard seeds
  • 1/4 tsp Asafetida
  • 1 tsp Turmeric powder
  • 1/2 tsp Chili powder / or to taste
  • 1 black cardamom
  • 2 Cloves
  • 1/2 tsp Fenugreek/ methi seeds
  • 2 tsp Fennel seeds / Saunf powdered
  • 1 tsp Salt
  • 2 tbsp Dry mango powder/ Amchoor
  • 1 tsp sugar
  • 2 Red chilies, whole
  • 1 green Cardamom
  • 1 tbsp fresh coriander, finely chopped
  • 2 tsp mustard oil

Method:

Step 1.

Wash, peel the hard skin and cut the pumpkin in big cubes, keep aside.

Step 2.

Heat oil in a pressure cooker , add asafetida and as soon as the asafetida becomes pink in colour, add  mustard seeds, cumin seed. When the mustard and cumin begins to crackle, add onions and fry until light golden in colour.

Step 3.

Add all the other whole spices . Wait till the whole spices are fried for few seconds , add the pumpkin pieces salt and turmeric powder . Mix well and add 1/2 cup water and pressure cook, the moment full pressure is formed, switch off the heat.

Step 4.

Let the cooker cool to room temperature. Then open the cooker and add sugar, aamchoor / dry mango powder  and  cover and cook for few minutes on low heat. Switch off the stove.

Step 5.

Garnish with fresh coriander. Serve hot with crisp hot pooris or parathas.

Note: Green skinned pumpkin can be used without peeling also, as skin is tender.

Health benefits of Pumpkin:

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

Pumpkin Raita

Pumpkin Raita

Hi friends! Here is a simple,delicious and very healthy recipe of an Indian side dish of yogurt containing yellow pumpkin and spices.

Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. While this humble backyard vegetable is less in calories but contains vitamin A, and flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.The plant is a fast-growing vine that creeps along the ground surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes…etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds.

Preparation Time: 10 minutes
Cooking Time: 8 minutes
Makes: 4 servings

Ingredients:

  • 250 gm Pumpkin
  • 3 cups Curd/Dahi /yogurt
  • 1 tsp sugar
  • 1/4 tsp red chili powder
  • 1/4 tsp black pepper powder
  • 1/4 tsp Black salt
  • ½ tsp Roasted cumin seed powder
  • ½ tsp Salt or / as to taste

For seasoning:

  • 2 tsp Olive oil
  • 1/2 tsp mustard
  • 1 pinch asafetida / Hing
  • 6-8 curry leaves

Method:

Step 1.

Peel, wash and then cut the pumpkin in to small, slightly thick pieces.

Step 2.

Put the pumpkin along with two cups of water in a pan on a high flame. The moment water starts boiling, reduce the heat to low flame. Pumpkin will boil in eight to ten minutes.

Step 3.

Strain out the water from the boiled pumpkin and let it cool. Mash 1/4 of the boiled pumpkin a little with the back of the ladle.

Step 4.

Whisk the Curd/ yogurt till smooth. Add salt, sugar, pepper, red chili, cumin powder, black salt, and mix well. Fold in the boiled pumpkin pulp as well as pieces. Mix well.

Step 5.

Heat oil in a pan add mustard, when it starts crackling, add asafetida fry for few seconds. When asafeida turns pink add curry leaves, fry for few seconds, switch off the stove. Pore the seasoning on the Raita, mix well.

Step 6.

Refrigerate and serve cold, with rice dishes and your favorite Indian bread.

Note: Pumpkin raita like all raitas help in digesting the food.

Health benefits of curd/ Yogurt:

Being rich in calcium, curd is good for the health of bones as well as the teeth. For those who have difficulty in the digestion of lactose in milk, yogurt is an important source of calcium. Curd contains an enzyme which breaks down lactose to aid proper digestion.

Curd / Yogurt is rich in vitamin D which helps our body to absorb and use calcium.

Curd / Yogurt helps you feel fuller and is thus, a very good snack for those trying to lose weight.

Eating  curd / yogurt on a regular basis can help absorb the nutrients in other foods as well.

Ref. http://www.thehealthsite.com/fitness/9-reasons-curd-is-great-for-your-health/

 

Health benefits of Pumpkin:

 

It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol

it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in cholesterol controlling and weight reduction programs.

Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.With 7384 mg per 100 g, it is one of the vegetables in the Cucurbitaceae family featuring highest levels of vitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes.

It is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.

It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from “age-related macular disease” (ARMD) in the elderly.

The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.It is also rich source of minerals like copper, calcium, potassium and phosphorus.

Ref. http://www.nutrition-and-you.com/pumpkin.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Save

Chana Dal with Kaddu

kaddu Chana Dal

Bengal gram dal with yellow Pumpkin

Hi friends! Combination of Chana dal and pumpkin is highly nutritious, has a rich flavour and aroma, is amazingly delicious and gets easily digested.

Prep time: 15 minutes

Cook time: 35 minutes

Total time: 40 minutes

Recipe type: main

Cuisine: north Indian

Serves: 4

Ingredients:

for cooking the chana dal in pressure cooker:

  • 1 cup chana dal/bengal gram dal
  • 1/2 tsp turmeric/haldi
  • 1/4 tsp asafetida/hing
  • ½ tsp red chili powder
  • 1 tsp salt or / Salt as required
  • 1/2 tsp cumin seed / jeera
  • 1 tbsp cooking oil
  • 500 ml water

for seasoning:

  • 200 gms Yellow pumpkin, Cut into small cubes
  • 2 medium sized tomatoes
  • 1 medium size onion, finely chopped
  • 1 tsp ginger/adrak, finely grated
  • 8-9 garlic cloves, crushed
  • 1/2 tsp cumin seed/jeera
  • 1 1/2 tbsp coriander powder/dhania powder
  • 3 cloves, powdered
  • 1 Bay leaf
  • 2 Black Cardamom seeds, powdered
  • 2 tsps fresh lime juice
  • 2 tbsp Pure Ghee
  • 1 tbsp fresh coriander/cilantro leaves, finely chopped, for garnishing

Method:

Step 1.

Clean and wash the chana dal well, soak the dal for an hour in 500 ml water, keep aside

Step 2.

In a pressure cooker heat a tablespoon of cooking oil, add cumin seed, wait till starts spluttering, add asafetida fry for few second till turns pink.

Step 3.

Add the chana dal with water and turmeric, chili powder powder . On a full flame place the pressure cooker on the stove. The moment pressure is formed, reduce to low flame, cook for twenty five minutes. switch off the stove, let the pressure cooker cool to room temperature.

Step 4.

Open the lid of the pressure cooker, dal is well cooked, keep aside.

Step 5.

Take a pan, heat ghee add the cumin first and fry for a few seconds, add the onions and fry till they become light brown, add the garlic and fry till golden. Add coriander powder, fry for few seconds,  add clove and Black cardamom powder. Add pumpkin pieces, fry for 3-5 minutes, now add the tomatoes, ginger, stir and sauté on low flame till the tomatoes get cooked and the oil starts to leave the side of the mixture.

Step 6.

Pour this tempering mixture on the dal, stir and simmer the dal for 10-15 minutes till dal is well blended, the dal is neither thick nor thin. Add fresh lime juice.Garnish chana dal with chopped coriander leaves. Serve the chana dal hot with basmati rice pulaos or with any of the Indian breads.

Note:

The consistency of the dal can be easily adjusted, if the dal becomes thick, then after adding the tempering, add some water and simmer for some minutes or if the dal become thin, simmer for a longer time so that you get the right consistency.

Possible health benefits of consuming pumpkin:

Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. Many studies have suggested that increasing consumption of plant foods like pumpkin decreases the risk of obesity and overall mortality. It can also help stave off diabetes, heart disease, and promote a healthy complexion and hair, increased energy, and overall lower weight.

Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is converted to vitamin A in the body once it is eaten.

Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.

Ref.http://www.medicalnewstoday.com/articles/279610.php

Possible health benefits of consuming Chana dal:

  • Chana dal is high in fiber and helps to lower cholesterol.
  • It also has a very low hypoglycemic index, which is important for those with diabetes.
  • Chana dal is a helpful source of zinc, folate, calcium and protein.
  • It is low in fat and most of it is polyunsaturated.
  • Chana dal is extremely delicious in taste, full of nutritious and can be digested easily.

Ref.http://healthytips-foryou.blogspot.in/2014/11/health-benefits-of-chana-dal.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Pumpkin Ambal

Ambal

Kaddu / Pumpkin Ambal

Serving: 4

Cook time: 25 minutes

Ingredients:

  • 250 gms Kashiphal/ Kaddu /Pumpkin orange one
  • 6 tbsp Tamarind paste
  • 4 tbsp Jaggery , powdered
  • 1/2 tsp Fenugreek seeds/ Methi seeds
  • 2/3 tsp Cumin seeds/ jeera
  • 1 tsp ginger, finely grated
  • 1/2 tsp Red chilies
  • 1/2 tsp Turmeric
  • 2 tbsp Olive oil
  • 1 tsp Salt/ or salt to taste
  • 1 cup water

Method:

Step 1.

Cut the pumpkin / kashiphal into small squares.

Step 2.

Heat oil and put fenugreek seeds and cumin seeds. As the seeds turn brown add turmeric and red chillies to your taste.

Step 3.

Put in the Kashiphal /Pumpkin. Fry ,cover and cook till tender and leaves oil.

Step 4.

Meanwhile soak tamarind in a small amount of water, remove the seeds , pour this thick paste into the pumpkin/kaddu and put half cup of water, simmer.

Step 5.

As it simmers put jaggery into it and boil till it melts.

Step 6.

Serve with rice.

Note:

Tasty ambal which is a dogree dish of jammu is ready to be served. It goes well with rajma  and helps digest it.