Photo: K8
Estimated Nutrition (whole recipe, rough)
480
Calories
6g
Protein
41g
Fat
26g
Carbs
Counts 7 of 12 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
| Butternut | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 kg Diced butternut Pumpkin/squash (1.1 lb)
- 1 Finely chopped onion
- 1 Finely chopped tomato
- 1/2 ts Mustard seeds
- 1/4 ts Turmeric
- 4 tb Oil
- 400 ml Coconut cream (About 1 1/2 cup)
- 200 ml Water (about 1 cup)
- Salt to taste
- Coriander leaves For garnish
- =
Directions
1
Heat oil and cook mustard seeds until they burst. Add chopped onion and fry until tender. Add chopped tomato and turmeric, cook briefly approximately 2 minutes). Put in the diced pumpkin, salt and water. Stir well to coat the pumpkin. Add coconut cream. Cover and cook until pumpkin is soft--this depends on how small/large you dice. Garnish with chopped coriander.
Recipe sourced from
fandom