Pumpkin Kootu ( Pressure Cooker )

by Tarla Dalal

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Pumpkin kootu, a ballet of vegetables and dal, this healthy combination cooked along with a coconut paste. Go for any choice of veggies such as white pumpkin, cabbage etc. You can top with tempering of oil, mustard seeds and curry leaves to give a refreshing feel to the kootu.

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Pumpkin Kootu ( Pressure Cooker ) recipe - How to make Pumpkin Kootu ( Pressure Cooker )

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Whistle: High 2 Preparation Time: 15 mins Cooking Time: 12 mins Total Time: 27 mins 4Makes 4 servings (4 serving )
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Ingredients

To Be Ground Into A Smooth Paste

(makes Approx. 3/4 Cup)
3/4 cup freshly grated coconut
2 whole dry kashmiri red chillies , broken into pieces
1 green chilli , broken into pieces
1 tsp cumin seeds (jeera)
1/4 cup water

Other Ingredients
1 tbsp coconut oil or any
other refined oil
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
4 to 5 curry leaves (kadi patta)
2 1/2 cups chopped red pumpkin (bhopla / kaddu)
1/4 cup yellow moong dal (split yellow gram)
1/4 tsp turmeric powder (haldi)
salt to taste

Method

Heat the oil in a pressure cooker and add the mustard seeds and urad dal.
When the seeds crackle, add the curry leaves, pumpkin, moong dal and turmeric powder, mix well and sauté on a medium flame for 2 minutes.
Add the prepared paste, 1¼ cups of hot water and salt, mix well and pressure cook on high flame for 2 whistles.
Allow the steam to escape using quick/ natural release method ( refer handy tip ) before opening the lid. Serve hot.

Handy tip:

Natural release method: to use this method, remove the pressure cooker from the hot burner and let the pressure drop by cooling down naturally. It works best for grains and for beans that you might use for salads, as quick-releasing the pressure can cause the beans to split apart.
Quick release method: also called the cold-water release method, it is used to release pressure quickly. To use this method, remove the pressure cooker from the burner, place in the sink and run cold water gently over the lid until the steam dissipates.
When putting the pressure cooker in the sink, tilt the handle up so the water flows away from you. Quick release works best for foods where you need to control the timing and degree of cooking.

Nutrient values per serving

Energy	173 cal
Protein	4.5 g
Carbohydrates	12.3 g
Fiber	4 g
Fat	11.8 g
Cholesterol	0 mg
Vitamin A	78.2 mcg
Vitamin B1	0.1 mg
Vitamin B2	0.1 mg
Vitamin B3	0.8 mg
Vitamin C	1.8 mg
Folic Acid	21 mcg
Calcium	11.7 mg
Iron	12.3 mg
Magnesium	0 mg
Phosphorus	0 mg
Sodium	114.1 mg
Potassium	117.7 mg
Zinc	0.3 mg