Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cardamom | 1 tsp ground (2g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Seed | 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 Small Pumpkin -- seeded, unpeeled
- 2 Tablespoons Oil
- 1/2-Teaspoon Cumin Seed
- 1 Each Cardamom
- 1/2-Teaspoon Cumin Powder
- 1/2 Teaspoon Coriander – ground
- 1/4 Teaspoon Ginger – ground
- 1/4 Teaspoon Chili Powder
- 1 Teaspoon Garlic -- minced, heaping
- 2 Cups Onion – chopped
- 1 Cup Cauliflower Flowerets
- 1/2 Cup Carrot – sliced
- 11 Ounces Corn -- can, undrained
- Salt And Pepper -- to taste
- 1/2 Teaspoon Turmeric
- =
Directions
Put oil in large pot or kettle. Heat till quite warm. Add cardamom, and cumin seeds. Cook until seeds crackle. Add Onions, garlic and powders. Saute until onions are browned. Add cut up pumpkin and water till not quite covered. Cover and simmer until pumpkin is tender. Mash or puree. Return to pot and add your choice of vegetables. Cook until desired tenderness. You can add powered broth if desired. You can also add greens and can substitute acorn or butternut squash.