This is one of the most tastiest chutneys you can make, full bodied, not runny and with just enough depth and a great colour .
Am constantly seeking ways and alternatives to replace the ubiquitous coconut chutneys and the liberal use of coconut which has become taboo of late on account of cholesterol issues.
Amazingly you do not have to look too far if you glance at the everyday vegetables that we use almost all of them have been used in various chutneys in some form or the other.
Our grandmas knew better than tossing away the peels of the veggies which they saved assiduously aside for some chutney to be served later and appeared magically on the table as it were. ! Much as I would like to use peels too, the times that we live in , with threat of toxic chemicals liberally used on the plants and the ways the chemical pesticides are used, I cringe from using the peels and unless I know the crop comes from the organic farm with established credentials , I do not have the courage to use the peels of vegetables.
But not to worry there are a zillion things you could do with the simple vegetables of the fruit rather, the humble pumpkin of all colors and sizes.
We grew up eating thogayals / chutneys made from many vegetables and the most popular one being the red pumpkin chutney/ thogayal in Tamil. One of the reason the thogayal was made almost every other day was to ensure the vegetables were consumed in this form in the most delicious way, mixing it up with rice and a roasted papad. Also made a great accompaniment for the idlis, dosas that we had almost everyday and the best way to have curd rice with.
2 cups of finely chopped red pumpkin pieces.
1 1/2 tsp udad dal
3 -4 red chillies or as you prefer.
1 small berry size tamrind
Generous pinch of asafoetida/hing powder
1 small firm tomato finely chopped ( optional , I added as it gives a beautiful colour, and a nice tang to the chutney , can be omitted )
small sprigs of curry leaves. ( adding the curry leaves while sauteing gives a great taste and flavour to the chutney and very nutritious )
salt to taste
1 tbsp gingelly oil/sesame oil
1 tsp mustard seeds for tempering.
First roast the udad dal, red chillies and the hing with a tsp of sesame oil till the dal gets a golden colour and a nice aroma.
Keep aside to cool.
Saute the chopped pumpkin pieces, curry leaves, tomatoes and the tamrind piece with a tsp of oil till they appear softened . Try not to mash up the tomatoes releasing the water, so choose firm tomatoes to saute e. Using tomatoes as I mentioned earlier is optional.
Dry grind the roasted dals, red chillies first as shown to a coarse powder and then add the sauteed cooled pumpkin pieces with salt and tamrind and grind together with the powder to a smooth paste.
Remove and add the spluttered mustard seeds with hot sesame oil and stir the chutney well.
This stays good for 4 - 5 days max in the fridge and make sure not to add any water while grinding.
Enjoy this chutney /thogayal with hot plain rice and papad, or as a accompaniment for idlis and dosas skipping the coconut chutney.
With a drop of oil roast the udad dal seeds, red chillies, pinch of hing till the dal gets golden. Dry grind separately.
Grind the roasted dal, red chillies to a coarse powder before adding the sauteed pumpkin pieces. to get a smooth consistency.
Grind the pumpkin pieces with the tamrind, sauteed tomatoes, and the powdered dal, red chillies all together to get a smooth paste.
Temper the chutney with mustard seeds spluttered in sesame oil to get a delicious taste.
Small shallots can also be added to the pumpkins while sauteing. Gives a great taste.
Chana dal can also be used in place of udad dal.
Adding sprigs of curry leaves is not necessary but it adds to the nutrition to the already nutrition packed chutney and a nice flavor too.
Pumpkin nutrition facts
Pumpkin fruit is one of the widely grown vegetables that is incredibly rich in vital antioxidants, and vitamins. This humble backyard low calorie vegetable contains vitamin A, flavonoid poly-phenolic antioxidants such as leutin, xanthin, and carotenes in abundance.
The plant is a fast-growing vine that creeps on the surface in a similar fashion like that of other Cucurbitaceae family vegetables and fruits such as cucumber, squash, cantaloupes...etc. It is one of the most popular field crops cultivated around the world, including the USA at the commercial scale for its fruit, and seeds.
- It is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol; however, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dietitians in cholesterol controlling and weight reduction programs.
- Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E.
- With 7384 mg per 100 g, it is one of the vegetables featuring highest levels ofvitamin-A, providing about 246% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by the body for maintaining the integrity of skin and mucus membranes. I
t is also an essential vitamin for good visual sight. Research studies suggest that natural foods rich in vitamin A help a body protects against lung and oral cavity cancers.
- It is also an excellent source of many natural poly-phenolic flavonoid compounds such as α, ß carotenes, cryptoxanthin, lutein and zea-xanthin. Carotenes convert into vitamin A inside the body.
- Zea-xanthin is a natural anti-oxidant which has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Thus, it helps protect from "age-related macular disease" (ARMD) in the elderly.
- The fruit is a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid.
- It is also rich source of minerals like copper, calcium, potassium and phosphorus.
- Pumpkin seeds indeed are an excellent source of dietary fiber and mono-unsaturated fatty acids, which are good for heart health. In addition, the seeds are concentrated sources of protein, minerals and health-benefiting vitamins.
For instance, 100 g of pumpkin seeds provide 559 calories, 30 g of protein,110% RDA of iron, 4987 mg of niacin (31% RDA), selenium (17% of RDA), zinc (71%) etc., but no cholesterol.
Further, the seeds are an excellent source of health promoting amino acid tryptophan. Tryptophan is converted to GABA in the brain.
source....nutrition and you.com