Pumpkin and Fenugreek Seeds Sabzi or Dry Vegetable
Kaddu aur Methi Dane ki sabzi
No Onion and Garlic / Vegan / Gluten Free
I truly believe that food cures all illness and that if we could concentrate a little more on methods of cooking, usage of spices etc as per season, we would surely benefit from the same in the long term.
At home, we strictly eat seasonal fruits and vegetables and find that it helps you combat the small bouts of infections, illness due to the changing weather conditions by building better immunity levels in the body. Like for e.g. I have this Kaddu and Methi Dane ki Sabzi during monsoon season and all through the winters for two reasons viz. During monsoons, the methi seeds help me keep my skin clear and supple and also helps in keeping my hair healthy and shining. Yes, frequent consumption of methi seeds and applying a paste of the soaked methi seeds on your scalp effectively helps in reducing hair fall and gives you shiny lustrous hair. I try to also heat the methi seeds in coconut oil and apply them on scalp overnight which helps immensely as my hair loss during monsoon season is tremendous and this little trick has done wonders for me.
If you observe, the cost of Pumpkin is not that much, a much affordable vegetable, is also extremely filling when consumed even little as it is packed with many nutritional benefits (which you may read below). The West celebrates Halloween which is famous for carving of the pumpkins, dressing up in a variety of costumes etc but most important, it is an indication of change in weather i.e. the approaching harsh winters. A warm or hot bowl of pumpkin soup is just what you need to keep yourself warm during the winters and this is just what the North Indians in India do during winters by making Kaddu ki Sabzi too to be eaten with piping hot parathas smeared generously with home made white butter.
Although, down South we don’t get to experience the harsh winters at all but pumpkin is a part of most of the dishes for example Sambar, Olan, Mor kozhumbu or Kootan etc. We also make a quick poriyal or stir fry by adding grated coconut which also lends a sweet taste to the dish.
This Sabzi, though sounds like the Punjabi style kaddu ki sabzi, is slightly different. For starters, this sabzi / veg has no masalas nor does it have onion or garlic. It is made with very few ingredients keeping in mind two most important ingredients i.e. Pumpkin and Methi seeds. We consume this once a week at home especially during monsoons and winters to keep immunity levels at peak and give the body the much needed nutrition and health benefits from two of the most healthiest ingredients. Please read the health benefits below and the recipe along with notes.
Some of the health benefits in including both the seeds and the leaves of Methi / Fenugreek are as follows:- Source The Heath Site
- Diabetic should include methi (either in the form of seeds or leaves) in their diet. Because galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. It also contains amino acid responsible for inducing the production of insulin.
- Fenugreek or Methi helps to reduce cholesterol level, especially that of the low density lipoprotein (LDL). They are known to be rich source of steroidal saponins that prevent the absorption of cholesterol and triglycerides.
- It also contains high amount of potassium that counters the action of sodium to help control heart rate and blood pressure.
- Including fenugreek or methi in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite and aiding your weight loss goals.
- Fenugreek or Methi ranks high among the ‘must haves’ for nursing mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers.
- Fenugreek or methi contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS.
- Using fenugreek or methi as a part of your diet or as a paste to directly apply on your hair makes your hair shiny and black.
- Fenugreek or methi can be used in face packs to help prevent blackheads, pimples, wrinkles, etc.
Now let us look at some of the Health Benefits of Pumpkin (Source – MedicalnewsToday)
- Pumpkins contain Potassium that have positive effect in lowering your blood pressure.
- Pumpkin helps to control diabetes. The plant compounds in pumpkin seeds and pulp are excellent for helping the absorption of glucose into the tissues and intestines, as well as balancing levels of liver glucose.
- Pumpkin pulp and seeds are high in both vitamin C and beta-carotene. These offer a boost to the immune system using a powerful combination of nutrients. Beta-carotene is converted into vitamin A. This triggers the creation of white blood cells that fight infection.
- Pumpkins are a fantastic source of fiber. Fiber slows the rate of sugar absorption into the blood, as well as promoting regular bowel movements and smooth digestion. A healthful fiber intake can also help reduce the risk of colon cancer.
Recipe for Pumpkin and Fenugreek Seeds Sabzi or Dry Vegetable
Preparation Time – 10 to 15 minutes
Cooking Time – 20 to 30 minutes max
Serves – 3 persons
- Pumpkin – 250 gms chopped into medium sized chunks.
- Methi seeds or Methi Dana – 1.5 tsps to 2 tsps
- Mustard seeds – ½ tsp
- Jaggery – 1 tsp
- Whole red chillies – 2 or 3 nos. broken
- Oil – 1.5 tblsp
- Red chilli powder – ½ tsp
- Turmeric powder – ¼ tsp
- Water – ¼ cup to cook the vegetable
- Salt as per taste
- Heat a heavy bottom kadhai or a non stick pan, add oil and once it heats up, add the mustard seeds and allow it to crackle.
- Now add the methi dana or methi / fenugreek seeds whole red chillies and turmeric powder.
- Once the methi seeds turn slightly brown, add the chopped chunks of the pumpkin and give it a good mix. Add salt and red chilli powder, mix it again and then add little water for cooking the vegetable. Place the lid and let it cook for 10 odd minutes, giving it a stir every now and then.
- Once the pumpkins are cooked (they should retain their texture and not turn mushy hence add water very slowly and if possible between intervals), add the jaggery, give it a good mix. By adding jaggery, the bitter taste of methi or fenugreek seeds are reduced and also providing it a good glaze on the dish.
- After cooking on low heat for 5 odd minutes, switch off the flame and serve them hot with some parathas or kadhi chawal (spiced buttermilk and steamed rice).
Recipe notes –
- If you are a diabetic and have been advised against sugar / jaggery completely, avoid the 1 tsp jaggery from the recipe. However, a tsp of jaggery shouldn’t do much harm as compared to eating biscuits along with tea that contain sugar.
- For non-diabetics, If you prefer eating this sabzi on a more sweeter side, add more jaggery by all means and trust me you won’t be disappointed. Make sure to adjust the spice quotient too accordingly so that the sabzi doesn’t taste like a halwa.
- Adding of 1.5 tsps of methi dana might seem a lot to you, but trust me, with the adding of jaggery, the bitterness doesn’t overpower the dish. Also pumpkins are naturally sweet so an ideal combination to pair it with.
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