Low Fat Navratra Recipe – Healthy Pumpkin Raita

The Navratri (nine nights) festival marks the onset of autumn. It is celebrated throughout the country in different ways. In northern India, it is a festival of 9 days of watching annual Ramlila performances. For 9 days, people maintain the culture of feasting and fasting.

Unfortunately most of the foods and recipes followed during the festival are high in calorie and add up to significant amount of weight to the body. If you are worried about your body weight during this Navratri, the following Pumpkin recipe will keep you away from the guilt. It is low in calorie, healthy, and filling.

Pumpkin Raita

Ingredients Required

  • Pumpkin (1/2 cup)
  • Curd (2 cups)
  • Sendha Salt (to taste)
  • Mustard (raai) powder (1/2 tsp)
  • Cumin powder (1/2 tsp)

Preparation Method

Step 1: Grate pumpkin.

Step 2: Boil in 1/4 cup water at low flame.

Step 3: As soon as water dries, remove it from the gas.

Step 4: Allow it to cool.

Step 5: Beat curd.

Step 6: Mix all the ingredients along with grated pumpkin.

Step 7: Serve chilled.

Health Benefits

There are many reasons to include pumpkin in your diet starting from this Navratri and all through the year. The yellow vegetable is fairly high in fibre. One cup of cooked, mashed pumpkin contains 3 grams of fibre, or roughly 11 per cent of your recommended daily intake of fibre. Moreover, it is also an excellent source of vitamins A, K and C. Pumpkin is loaded with iron, potassium and magnesium. A small serving of pumpkin comprises of about 250 milligrams of potassium.

Interestingly, the same small serving of pumpkin also contains a good amount of iron. If you take about a cup of cooked mashed pumpkin, you will have a little less than 10 per cent of your recommended daily allowance of iron.

Additionally, unlike other sources of iron, pumpkin is fat-free. Pumpkin is an excellent source of B-complex group of vitamins such as niacin, folates, vitamin B-6 (pyridoxine), thiamine, and pantothenic acid. It is also an excellent source of a number of natural poly-phenolic flavonoid compounds including the following:

Alpha and beta carotenes

  • Cryptoxanthin
  • Lutein
  • Zea-xanthin

Zea-xanthin is a vital natural anti-oxidant that has UV (ultra-violet) rays filtering actions in the macula lutea in retina of the eyes. Hence, it works towards protecting one from “age-related macular disease” (ARMD).


Post a Comment