Parangikai (in Tamil) is the yellow pumpkin which you see in the market. When we start talking about Pumpkin, what comes to mind is the Halloween decoration or Thanksgiving Pie filling. The shell makes a very good container. But, rethink about this vegetable for the nutritional help it gives. The plant compounds in pumpkin seeds and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose. The seeds have attained a high market value. This vegetable may help in controlling type 2 diabetes. It has high content of water. And it is very low in calorific value. It is a rich source of fiber helping bowl movement. We will see how to make a non-spicy dish with this wonderful vegetable in the South Indian style.
Ingredients:
Chopped Parangi Kai (Yellow Pumpkin) – 2 cups
Moong Dal – ½ cup
Tomato -1 (chopped)
Green Chillies – 2 (chopped)
Turmeric Powder – ¼ tsp
Sambar Powder – 1 tsp
Asafoetida – a large pinch
Salt – to suit one’s taste
For tempering:
Oil – 1 tbsp
Mustard Seeds – 1 tsp
Urad Dal – 1 tsp
Red Chilli – 2 (broken)
Curry Leaves – from 1 sprig
Method:
Take the washed Moong Dal, Chopped Pumpkin, Tomatoes, Green Chillies, Sambar Powder, Turmeric Powder, Salt and a large pinch of Asafoetida in a pressure cooker. Add water. The water should cover all the vegetables and Dal and remain about an inch above them. Cook them in the pressure cooker for 3 whistles. Allow the pressure to drop. Open the cooker and mash all the ingredients in it with a ladle.
Heat the Oil in a small tadka pan. Add Mustard Seeds. Once it splutters, add the Red Chilli and Curry Leaves. Add this tempering to the mashed Kootu. Mix and transfer to a serving bowl.
You can adjust the consistency by adjusting with little hot water. Serve it with steamed rice, Roti, Chapatti etc.
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