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Mild Delights (yellow Pumpkin in Coconut Gravy) Recipe

Mild Delights (yellow Pumpkin in Coconut Gravy) Recipe

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Mild Delights (yellow Pumpkin in Coconut Gravy)

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Ingredients:

Serving

3 cups yellow pumpkin (finely cubed )
2 cups coconut milk (tinned or homemade )
1 medium onion, finely chopped
salt
1 tsp black pepper
2 -3 whole dried red chilies
1 tbsp butter

Directions:

Boil 6 cups of water in a pot, add 1 tsp.
Of salt and when it starts boiling add pumpkin pieces.
Allow the water to boil for 4 minutes.
Strain, run under cold water and reserve the pumpkin.
Mash it lightly.
Heat butter in a thick bottomed pan and add red chillies first.
Wait for a few seconds till the chillies begin to release their colour in the butter.
Proceed to add salt, black pepper and onion.
Sauté till the onion is translucent.
Add blanched pumpkin and sauté gently for 5-7 minutes.
Now add coconut milk, cover the lid and let the gravy simmer on medium heat for 10-12 minutes.
Stir occasionally.
OR microwave the preparation for 9 minutes.
Serve warm with breads or steamed white rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	347.77 Kcal (1456 kJ)
Calories from fat	285.23 Kcal
		% Daily Value*
Total Fat	31.69g	49%
Cholesterol	7.63mg	3%
Sodium	23.01mg	1%
Potassium	750.61mg	16%
Total Carbs	18.66g	6%
Sugars	8.72g	35%
Dietary Fiber	4.53g	18%
Protein	4.2g	8%
Vitamin C	53.9mg	90%
Iron	3.6mg	20%
Calcium	51.1mg	5%

Amount Per 100 g
Calories	130.37 Kcal (546 kJ)
Calories from fat	106.93 Kcal
		% Daily Value*
Total Fat	11.88g	49%
Cholesterol	2.86mg	3%
Sodium	8.62mg	1%
Potassium	281.39mg	16%
Total Carbs	7g	6%
Sugars	3.27g	35%
Dietary Fiber	1.7g	18%
Protein	1.57g	8%
Vitamin C	20.2mg	90%
Iron	1.4mg	20%
Calcium	19.2mg	5%

* 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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