Pumpkins are great for health . Mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall,” says nutrition and fitness expert JJ Virgin, author of The Virgin Diet.
Consuming one cup of cooked, canned pumpkin would provide well over 100% of your daily needs for vitamin A, 20% of the daily value for vitamin C, 10% or more for vitamin E, riboflavin, potassium, copper and manganese at least 5% for thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.
Preparation Time: 10 mins Cooking time: 30 minutes
Serves – 2
300 gm peeled pumpkin cut into cubes.
1/2 teaspoon turmeric powder
1 teaspoon cumin seeds
1 teaspoon sugar
pinch of asafoetida powder
Salt -1/2 teaspoon
crushed Pepper-1/4 teaspoon
chili powder-1/2 teaspoon
1 tablespoon lemon juice or dry mango powder.
1 tablespoon Olive oil
Add oil to cooker and once heated , all the cumin seeds and let them splutter.
Sprinkle asafoetida powder in oil and add pumpkin pieces.
Saute for a min and add spices (salt, pepper,turmeric, chili powder)
Add 1 cup of water , Cover and cook on low flame til pumpkin pieces are soft . ( If cooking in a pressure cooker, put the lid and cook until 3-4 whistles on medium flame)
Check if pumpkin is completely cooked, mash in until you see a puree. Add teaspoon of sugar and dry mango powder. Cook for another 5 mins on low flame till you see oil separates from puree.
Eat it with paratha or puri ( both are indian bread) you can enjoy it with boiled rice as well.