Directions:
- Peel the kumara and cut into 1 1/2 inch cubes. Cut the pumpkin into 1 1/2 inch cubes.
- Peel and chop the onion and the the garlic.
- Heat oil over moderate heat in a deep frying pan or wide saucepan. Add the onions, ginger, garlic, chillies, cumin seeds, turmeric, salt and pepper. Gently fry, without browning, until the onion is soft.
- Add the kumara and pumpkin and add enough water to just cover. Mix well. Bring to the boil and simmer until the vegetables are tender, the water partially evaporated and the mixture thick.
- Stir in the spinach and heat.
- Remove from heat and gently stir in yogurt.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 129.57 Kcal (542 kJ) | ||
| Calories from fat | 49.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.52g | 8% | |
|---|---|---|---|
| Cholesterol | 4.21mg | 1% | |
| Sodium | 649mg | 27% | |
| Potassium | 743.39mg | 16% | |
| Total Carbs | 18.26g | 6% | |
| Sugars | 7.52g | 30% | |
| Dietary Fiber | 4.39g | 18% | |
| Protein | 5.54g | 11% | |
| Vitamin C | 18.1mg | 30% | |
| Vitamin A | 0.6mg | 21% | |
| Iron | 3.6mg | 20% | |
| Calcium | 175.5mg | 18% | |
| Amount Per 100 g | |||
| Calories | 49.8 Kcal (209 kJ) | ||
| Calories from fat | 19.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.12g | 8% | |
|---|---|---|---|
| Cholesterol | 1.62mg | 1% | |
| Sodium | 249.43mg | 27% | |
| Potassium | 285.7mg | 16% | |
| Total Carbs | 7.02g | 6% | |
| Sugars | 2.89g | 30% | |
| Dietary Fiber | 1.69g | 18% | |
| Protein | 2.13g | 11% | |
| Vitamin C | 7mg | 30% | |
| Vitamin A | 0.2mg | 21% | |
| Iron | 1.4mg | 20% | |
| Calcium | 67.4mg | 18% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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