healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss |

by Tarla Dalal

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healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with 20 amazing images.

healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss is an accompaniment, but practically a healthy snack in itself. Learn how to make kaddu ka raita.

To make healthy pumpkin raita, combine the curds and salt in a deep bowl and mix well using a whisk. Add the pumpkin and mix gently. Keep aside. Heat the oil in a small non-stick pan, add the mustard seeds, urad dal, asafoetida and curry leaves and sauté on a medium flame for a few seconds. Pour this tempering over the pumpkin-curd mixture and mix gently. Refrigerate for atleast 1 hour and serve chilled.

The tasty pumpkin raita is an easy but elegant recipe that brings together the mellow tang of curds with the pleasing sweetness of pumpkin. The parboiled pumpkin gives the raita a nice mouth-feel while a simple, traditional tempering gives it a peppy aroma and good flavour.

A tasty and refreshing accompaniment, this raita can perk up any meal. This healthy pumpkin raita has many benefits to its credit. Firstly, pumpkin is low in calories. So this raita is perfect for weight-watchers. Further, though not very high in fibre, it has antioxidants like vitamin A, vitamin C, lutein and zeaxanthin. These antioxidants help reduce inflammation in the body and increase our immunity.

This pumpkin raita for weight loss can also be included by diabetic and heart patients. They can make their choice between low fat curd and high fat curd. The low fat counterpart of curd has all the nutrients like protein and calcium, but minimal fat. For diabetics, it would be best to restrict to half serving size. This is because the glycemic index of pumpkin is high, but glycemic load is less.

Tips for healthy pumpkin raita. 1. Use fresh curd for best flavour. 2. If you are on a fat restricted diet, then prefer to use low fat curd. 3. Ensure that after parboiling, the pumpkin is slightly crunchy and not completely soft. Parboiled pumpkin has a pleasant mouthfeel.

You can also try other pumpkin recipes like the Pumpkin Kootu and Pumpkin Paratha.

Enjoy healthy pumpkin raita recipe | kaddu ka raita | Indian pumpkin raita | pumpkin raita for weight loss | with step by step photos.

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Healthy Pumpkin Raita, Kaddu ka Raita recipe - How to make Healthy Pumpkin Raita, Kaddu ka Raita

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Preparation Time: 10 mins Cooking Time: 30 mins Total Time: 40 mins 4Makes 4 servings
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Ingredients

For Healthy Pumpkin Raita
3/4 cup chopped and parboiled red pumpkin (bhopla / kaddu)
1 1/2 cups curd (dahi)
salt to taste
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
1/4 tsp asafoetida (hing)
5 curry leaves (kadi patta)

Method

Combine the curds and salt in a deep bowl and mix well using a whisk.
Add the pumpkin and mix gently. Keep aside.
Heat the oil in a small non-stick pan, add the mustard seeds, urad dal, asafoetida and curry leaves and sauté on a medium flame for a few seconds.
Pour this tempering over the pumpkin-curd mixture and mix gently.
Refrigerate for atleast 1 hour and serve chilled.

Healthy Pumpkin Raita, Kaddu ka Raita recipe with step by step photos

If you like healthy pumpkin raita

If you like healthy pumpkin raita, then also try other healthy raita recipes like
- mint raita for weight loss | healthy pudina raita with low fat curds | calcium rich mint raita | with 7 amazing images.
- healthy cucumber raita | low calorie cucumber raita recipe | cucumber raita for weight loss | cucumber raita benefits | with 15 amazing images.
- tomato raita recipe | quick, healthy tomato raita | tamatar ka raita | with amazing 8 images.

What is healthy pumpkin raita made of?

Healthy pumpkin raita is made of 3/4 cup chopped and parboiled pumpkin ( kaddu/ bhopla), 1 1/2 cups curds (dahi), salt to taste, 2 tsp oil, 1/2 tsp mustard seeds ( rai / sarson), 1 tsp urad dal (split black lentils), 1/4 tsp asafoetida (hing) and 5 curry leaves (kadi patta).

Tips for healthy pumpkin raita

Use fresh curd for best flavour.
If you are on a fat restricted diet, then prefer to use low fat curd.
Ensure that after parboiling, the pumpkin is slightly crunchy and not completely soft. Parboiled pumpkin has a pleasant mouthfeel.

How to choose pumpkin

Choose pumpkin that is firm, heavy for its size and have dull, not glossy, rinds.
The rind should be hard as soft rinds may indicate that the squash is watery and lacking in flavor.
Avoid those with any signs of decay, which manifest as areas that are water-soaked areas or moldy.
Wash the pumpkin with water and pat dry using a kitchen towel.

How to chop and parboil pumpkin

Use a sharp knife to carefully slice off the top and the bottom. A serrated knife works best for items that have a softer interior and tougher exterior like pumpkin, melons, tomatoes, and breads.

Stand the red pumpkin on end, and carefully slice down through the centre.
Remove the seeds with the tip of a knife, if you want.
Slice red pumpkin into not very thick nor very thin wedges.
Remove the rind by inserting a knife between the rind and the flesh to cut it away. Remove all the remaining seeds.
Cut the wedges into long uniform strips. Line up the strips with your non-working hand and cut them into square pieces of desired size (approximately ¼ inch in diameter).

Then boil enough water in a deep non-stick pan.
Place the chopped pumpkin in it and cook it on a medium flame till they are just parboiled which will take approx. 5 to 7 minutes. The pumpkin should be cooked, yet little crunchy.
Drain and discard the water. Use as required.

How to set curd

To make Curd at home using Buffalo milk, rinse a deep non-stick pan with 2 tbsp of water and simmer it for 2-3 minutes. This is generally done in stainless steel pans but, if you have an old non-stick pan it is advisable to make this extra effort so, that the milk does not burn. If using a stainless steel patila, you can set the curd in the same vessel.
Rotate the pan in a clockwise motion, so the water spreads evenly in the pan. This will prevent milk from scorching as the water forms a protective layer between the pan and milk.

Discard the water and pour the full fat milk into the pan. We have used buffalo milk here as it is a full fat milk. The higher content of fat in this milk results in a very creamy, rich and thick curd as opposed to other types of milk. Learn how to make curd in detail. If you wish, you can substitute full fat curd with low fat curd. You can buy it readymade or make low fat curd at home.

How to make healthy pumpkin raita

To make healthy pumpkin raita recipe | kaddu ka raita | tasty pumpkin raita | pumpkin raita for weight loss, add 1 1/2 cups curds (dahi) in a deep bowl. We have used full fat curd. But if you wish, you can replace it with low fat curd. Check above how to set curd. Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.
Add salt to taste.
Mix well using a whisk. The use of a whisk ensures that the curd in lump free, which is a must for any raita.
Add 3/4 cup chopped and parboiled pumpkin ( kaddu/ bhopla). A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy?

Mix gently. Keep the pumpkin curd mixture of healthy pumpkin raita aside.

For the tempering of healthy pumpkin raita

For the tempering of healthy pumpkin raita recipe | kaddu ka raita | tasty pumpkin raita | pumpkin raita for weight loss, heat 2 tsp oil in a small non-stick pan.
Add 1/2 tsp mustard seeds ( rai / sarson).
Add 1 tsp urad dal (split black lentils). 1 cup of cooked urad dal gives 69.30% of your daily requirement of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal.
Add 1/4 tsp asafoetida (hing). The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Add 5 curry leaves (kadi patta). Curry leaves have antioxidant, antimicrobial and anti inflammatory properties and is thus used widely in Ayurvedic medicines. Its antioxidant action helps to scavenge the harmful free radicals from the body and protect the health of our organs. These antioxidants may also show cancer preventive benefits. Curry leaves also aid in digestion and thus one can chew curry leaves when having a tummy ache. Some scientific research has shown that inclusion of curry leaves is beneficial for people with diabetes by stimulating insulin producing cells. It helps in skin care too. Intake of curry leaves can promote clear and healthy skin as well as promote hair growth and prevent hair fall. They are a fair source of Vitamin A (promotes vision) and calcium (promotes bone health) too.
Sauté on a medium flame for a few seconds.
Pour this tempering over the pumpkin-curd mixture.
Mix gently.
Refrigerate for atleast 1 hour.

Serve healthy pumpkin raita recipe | kaddu ka raita | tasty pumpkin raita | pumpkin raita for weight loss chilled.

Health Benefits of healthy pumpkin raita

Healthy Pumpkin Raita – rich in antioxidants, protein and calcium.
Vitamin A, vitamin C, lutein and zeaxanthin are some antioxidants this raita is rich in.
These help protect cell health and build or resistance to various diseases.
The curd provides enough protein and calcium for strengthening of bones.

With a choice between low fat curd and full fat curd, this raita can be relised by weight watchers, cardiac patients, diabetics and women with PCOS too.