Spiced Pumpkin and Moong Dal Stew
Dive into the rich flavors of a traditional South Indian dish with this Spiced Pumpkin and Moong Dal Stew. A cherished family recipe, this stew combines the sweetness of yellow pumpkin, the earthy nutty essence of moong dal, and the aromatic spices that bring warmth and depth to the dish. Perfectly spiced with turmeric and enhanced by the crunch of mustard seeds and curry leaves, this stew is comforting and nourishing. Serve it hot with steamed rice for a complete meal that celebrates the essence of home-cooked comfort food. A versatile recipe that allows for adjustments based on personal preference, making it ideal for creative cooks and rebels alike!
4
Servings
80
Calories
11
Ingredients
Ingredients
Dried Lentils (Moong Dal)
1/2 cup (Rinse and soak for 30 minutes.)
Pumpkin
250 g (Chopped (yellow pumpkin preferred).)
Salt
To taste
Turmeric
1/8 teaspoon
Grated Coconut
1/2 cup (Freshly grated, reserve 1 teaspoon for garnishing.)
Red Chile
1 (Whole.)
Cumin Seeds
1 teaspoon
Oil
1 teaspoon
Mustard Seeds
1/2 teaspoon
Urad Dal (Split Skinned Black Gram)
1/2 teaspoon
Curry Leaves
6
Instructions
1
Rinse the dried moong dal under cool water until the water runs clear, then soak it for about 30 minutes to enhance cooking.
2
Drain the soaked lentils and cook them in a pressure cooker with 1 cup of water until tender, about 3-4 whistles. Alternatively, cook in a saucepan over medium heat, adding 1 cup of water to the lentils, bringing it to a boil, lowering the heat, and simmering covered for about 15-20 minutes until tender.
3
In a separate saucepan, cook the chopped pumpkin with 1 cup of water, salt, and turmeric over medium heat. Allow it to simmer for about 10-15 minutes or until the pumpkin is soft and fully cooked.
4
In a small grinder or food processor, combine the coconut (keeping aside 1 teaspoon for garnish), red chili, and cumin seeds. Grind into a smooth paste, adding a little water if necessary to achieve the desired consistency.
5
Once the pumpkin is cooked, add the prepared lentils and coconut paste to the pumpkin. Stir well and bring the mixture to a gentle boil to meld the flavors.
6
In a small frying pan, heat the oil over medium heat. Add the mustard seeds, urad dal, and curry leaves. Sauté until the mustard seeds begin to sputter, then add the reserved teaspoon of grated coconut. Fry until golden brown, being careful not to burn it.
7
Pour the tempering mixture over the lentil-pumpkin stew and stir to incorporate all the flavors. Adjust salt to taste.
8
Serve the hot stew with steamed rice, garnished with additional coconut if desired.
Nutrition Information
2g
Fat
12g
Carbs
3.5g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Spiced Pumpkin and Moong Dal Stew?
It is a traditional South Indian dish that combines sweet yellow pumpkin with earthy moong dal and aromatic spices for a comforting meal.
What are the primary ingredients in this stew?
The main ingredients are dried moong dal, chopped pumpkin, grated coconut, red chili, cumin seeds, mustard seeds, urad dal, and curry leaves.
Is this recipe suitable for vegans?
Yes, the recipe uses plant-based ingredients like lentils, pumpkin, and coconut oil, making it naturally vegan.
Is the Spiced Pumpkin and Moong Dal Stew gluten-free?
Yes, all the listed ingredients are naturally gluten-free.
How many servings does this recipe provide?
This recipe makes approximately 4 servings.
What is the calorie count per serving?
Each serving contains approximately 80 calories.
What type of pumpkin works best for this recipe?
Yellow pumpkin is preferred for its sweetness and texture, though other varieties can be used.
Do I need to soak the moong dal before cooking?
Yes, it is recommended to soak the moong dal for about 30 minutes to enhance the cooking process and ensure even texture.
Can I cook the lentils without a pressure cooker?
Yes, you can simmer them in a saucepan with water for 15-20 minutes until they are tender.
How long does it take to cook the pumpkin?
The pumpkin typically takes about 10-15 minutes to simmer until soft and fully cooked.
What is the purpose of the coconut paste?
The paste, made of coconut, red chili, and cumin, adds a rich, creamy texture and depth of flavor to the stew.
What is tempering in this recipe?
Tempering involves sautéing mustard seeds, urad dal, and curry leaves in oil to release their aromatic oils before adding them to the stew.
Why is urad dal used in the tempering?
Urad dal adds a nutty flavor and a slight crunch to the finished dish.
Can I use desiccated coconut instead of fresh grated coconut?
While fresh is preferred for the best flavor, desiccated coconut can be used as a substitute if fresh is unavailable.
How do I know when the tempering is ready?
The tempering is ready when the mustard seeds begin to sputter and the reserved coconut turns golden brown.
What is the recommended serving suggestion?
The stew is best served hot with steamed rice.
Is this dish very spicy?
It has a mild to moderate heat profile from the single red chili, but you can adjust the spice level to your preference.
What is the protein content of this stew?
Each serving provides about 3.5 grams of protein.
Can I add other vegetables to the stew?
Yes, this is a versatile recipe that allows for adjustments and the addition of other compatible vegetables.
How much fiber is in a serving?
There are approximately 3 grams of fiber per serving.
Can I use butternut squash instead of pumpkin?
Yes, butternut squash is an excellent alternative and will provide a similar sweetness.
What does the cumin add to the dish?
Cumin adds a warm, earthy aroma that complements the sweetness of the pumpkin.
How do I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator for 2-3 days.
Can I freeze this stew?
Yes, though the texture of the pumpkin may become softer upon thawing.
What should I do if the stew is too thick?
You can add a little warm water to achieve your desired consistency while heating.
Are curry leaves necessary?
Curry leaves provide a distinct South Indian aroma that is central to the dish, so they are highly recommended.
What is the fat content?
The stew contains about 2 grams of fat per serving.
Is this dish considered a soup or a curry?
It is a stew (kootu style), which falls somewhere between a soup and a thick curry, usually eaten with rice.
Can I use red lentils instead of moong dal?
Yes, red lentils can be used, though they will cook faster and result in a slightly different texture.
What makes this a 'comfort food'?
The combination of soft cooked lentils, sweet pumpkin, and warm spices creates a nourishing, home-cooked feel.