Pusanika Poriyal

Ingredients

1. 1 cup Pusanika (yellow pumpkin) - ~ 200 calories
2. 1/2 cup grated coconut - ~ 150 calories
3. 1 tablespoon oil (coconut or vegetable) - ~ 120 calories
4. 1 teaspoon mustard seeds - ~ 5 calories
5. 1 teaspoon urad dal (black gram) - ~ 30 calories
6. 1-2 green chilies (to taste) - negligible calories
7. 1/2 teaspoon turmeric powder - negligible calories
8. Salt (to taste) - negligible calories
9. Fresh coriander for garnish - negligible calories

Total Estimated Calories

1. Approximate Total: 605 calories

Video: Instagram

Instructions

1. Preparation:
2. Wash and remove the skin of the pumpkin, and dice it into medium pieces.
3. Cooking:
4. Heat oil in a pan and add mustard seeds. Once they splutter, add urad dal and green chilies.
5. Sauté until the dal turns golden.
6. Add the soaked Pusanika, turmeric powder, and salt. Stir well.
7. Cover and cook for about 10-15 minutes, adding a little water if necessary.
8. Finishing Touch:
9. Once cooked, add the grated coconut and mix well. Cook for another 2-3 minutes.
10. Garnish:
11. Garnish with fresh coriander and serve hot.

Macronutrient Breakdown (per serving, assuming 4 servings)

1. Carbohydrates:
2. Pusanika: ~ 40 g
3. Coconut: ~ 6 g
4. Total Carbs: ~ 46 g
5. Fats:
6. Oil: ~ 14 g
7. Coconut: ~ 15 g
8. Total Fats: ~ 29 g
9. Protein:
10. Urad dal: ~ 3 g
11. Total Protein: ~ 3 g

Approximate Macronutrient Values per Serving (1/4 of the total)

1. Calories: ~ 151 calories
2. Carbohydrates: ~ 11.5 g
3. Fats: ~ 7.25 g
4. Protein: ~ 4.75 g

Enjoy!

Pusanika Poriyal is nutritious, flavorful, and makes a great side dish or main course, packed with protein and fiber!