Pumpkin in Spicy Mustard Yogurt
404
@thepeppercook
Pungent mustard, chilies, and roasted coconut give this unique easy, healthy, vegetarian recipe an unusual but delicious combination of flavours.
4 as a side dish
pumpkin cut into ½' dice, about 150 grams
¾ teaspoon salt ( divided into 2 )
2 teaspoons grated ginger ( divided into 2 )
1 cup plain, unflavoured yoghurt
2 tablespoons milk
1/2 teaspoon whole cumin ( roasted and ground )
1/4 teaspoon Kashmiri chili powder or regular chili powder
1/2 teaspoon mustard powder
1/4 teaspoon freshly ground black pepper
green chili
3 tablespoons chopped fresh mint
2-3 dry red chilies
1/4 cup freshly grated coconut
1 tablespoon coconut oil
¾ teaspoon salt ( divided into 2 )
2 teaspoons grated ginger ( divided into 2 )
1 cup plain, unflavoured yoghurt
2 tablespoons milk
1/2 teaspoon whole cumin ( roasted and ground )
1/4 teaspoon Kashmiri chili powder or regular chili powder
1/2 teaspoon mustard powder
1/4 teaspoon freshly ground black pepper
green chili
3 tablespoons chopped fresh mint
2-3 dry red chilies
1/4 cup freshly grated coconut
1 tablespoon coconut oil
Boil diced pumpkin with ¼ teaspoon salt and 1 teaspoon freshly grated ginger, uncovered for about 10-12 minutes until very soft. Drain and allow to cool.
Combine yoghurt, milk, remaining salt,...
See the full directions on my site
Nutritions
Calories
547
Sodium
4628mg
192% DV
Fat
21g
32% DV
Protein
18g
37% DV
Carbs
80g
27% DV
Fiber
19g
76% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 18g 92%
Polysaturated Fat 0.98g 6%
Monosaturated Fat 1g 11%
Cholesterol 11mg 3%
Sodium 4628mg 192%
Potassium 1361mg 38%
Protein 18g 37%
% DAILY VALUE*
Total Carbohydrate
Fiber 19g 76%
Sugar 28g 56%
Vitamin A 2930IU 58%
Vitamin B6 0.9700000000000001mg 48%
Vitamin C 34mg 58%
Calcium 280mg 28%
Iron 7mg 39%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
