Butternut Squash
Butternut Squash provides a lot of health benefits to pregnant women and growing children. The Folic acid in the vegetable helps with the development of the brain and spinal cord of the baby, both within the womb and outside. It may also help in improving the eyesight of people suffering from macular degeneration. It helps build strong teeth and bones and is very good for people with osteoporosis.
This butternut squash (yellow pumpkin) dish is a spicy north Indian gravy, which blends in the sweet and nutty flavors of the vegetable, along with the sour taste of this delicious dish.
Caloric Value: 82; Total fat- 0.2g; Cholestrol-0g; Sodium-8mg; Carbohydrates-22g; Protein-2g; Dietary fibre-21.5g: Omega 3 fatty acids-49.2mg; Omega 6 fatty acids-28.7mg; Vitamin A, C, D, E, and K.
Preparation Time: 15 minutes; cooking time: 20 minutes; Serves 4
Ingredients:
- Butternut Squash – 4 cups
- Oil (refined or olive) – 3 tablespoons
- Fresh coriander leaves – 2 tablespoons (chopped)
- Salt – to taste
- Whole red chilies – 4
- Shredded ginger – 1 tablespoon
- Lemon juice – 1 tablespoon
- Water – ½ cup
- Sugar – 4 tablespoons (optional)
Spices:
- Cumin Seed (jeera) – 1 tsp
- Fenugreek seeds (vendayam) – ½ teaspoon
- Coriander powder – 1 tablespoon
- Fennel Seeds (Sombu) coarsely ground – 1 tablespoon
- Mango powder (amchoor) – 1 tablespoon
- Asafetida – 1/8 teaspoon
- Turmeric powder – ½ teaspoon
- Red chili powder – ½ teaspoon (increase or decrease according to required spice level)
- Paprika – 1 teaspoon
Preparation:
1. Peel, deseed and dice the butternut squash.
2. Save one-fourth of the squash peel and chop them into pieces.
3. Mix all the spice ingredients in a bowl, add a small quantity of water to make a paste.
4. Place a karai on the stove, on a low flame. Add oil and heat.
5. To the hot oil add, asafetida, cumin seeds. Wait for it to crackle before adding fenugreek seeds and red chilies. Stir fry for a few seconds.
6. Add the spice paste and sautÉ for a minute or two, until the oil begins to rise out of the mix.
7. Add the chopped pieces of squash peel and diced squash, and sauté for a bit.
8. Stir in the turmeric powder and salt to the mix.
9. Add ¼ cup water, cover the pan and let the ingredients cook. Set the flame to medium heat.
10. Stir every 3 to 4 minutes, check to see if sufficient water is there to cook the vegetables. When done the squash will be tender and slightly mushy.
11. Once the squash is cooked, add the mango powder and chopped coriander leaves. Mix and cover the pan once again for a minute to allow the flavors to sink in.
12. For those who want a touch of sweet in the dish, sugar maybe added at the end (when adding the mango powder and coriander leaves.
Note: The consistency of the gravy may be adjusted according to the thickness of the gravy required, by increasing or decreasing the quantity of water added.
Serve this dish with chappathis, Phulkas, or plain steamed rice.