Pumpkin with Toasted Coconut Recipe

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Pumpkin with Toasted Coconut
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Ingredients
14
Count
Nutrition
227
Calories
Total time
95
Minutes
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Ingredients:

Directions:

  1. In a dry frying pan, toast the mung beans over medium-high heat, stirring constantly until they begin to brown. Remove them to a strainer or fine colander and wash them briefly under running water; drain. Place the beans in a saucepan with 3 cups water and bring to a boil. Cover, reduce the heat to low, and simmer 20 minutes or until just tender.
  2. Peel the pumpkin and remove the seeds. Cut into 3/4-inch cubes and measure 8 cups. Set aside. Put 1 1/2 cups coconut, the garlic, and the ground masala in a blender or food processor. Add 1 cup water or more and process the mixture to the consistency of thick pesto. Set aside.
  3. In a wide deep pan combine the pumpkin, turmeric, cayenne, salt, and 3 cups water. Bring to a boil, reduce the heat, and simmer, covered, until the pumpkin is tender and begins to break up when stirred (20 to 25 minutes). Add the cooked mung beans and the coconut paste and stir to combine. Bring to a boil, then remove from the heat.
  4. In a frying pan, heat the oil over medium-high heat. Add the mustard seeds and cover. When the seeds pop, toss in the dried red chilies and fry for a few seconds. Add 1/4 cup of coconut and stir constantly over medium-high heat until the coconut turns cinnamon-brown and no white remains. Stir this into the cooked vegetables and heat the mixture until warmed through, adding more water if it dries out. Remove from the heat and check the salt. The curry should appear as chunks of pumpkin with a thick sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 227.09 Kcal (951 kJ)
Calories from fat 85.89 Kcal
% Daily Value*
Total Fat 9.54g 15%
Sodium 979.37mg 41%
Potassium 678.43mg 14%
Total Carbs 28.42g 9%
Sugars 5.19g 21%
Dietary Fiber 7.61g 30%
Protein 9.58g 19%
Vitamin C 27.6mg 46%
Iron 3.6mg 20%
Calcium 63.6mg 6%
Amount Per 100 g
Calories 206.54 Kcal (865 kJ)
Calories from fat 78.12 Kcal
% Daily Value*
Total Fat 8.68g 15%
Sodium 890.74mg 41%
Potassium 617.04mg 14%
Total Carbs 25.85g 9%
Sugars 4.72g 21%
Dietary Fiber 6.92g 30%
Protein 8.71g 19%
Vitamin C 25.1mg 46%
Iron 3.3mg 20%
Calcium 57.9mg 6%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.5
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • high fiber

Bad Points

  • High in Sodium

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