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A classic Kerala dish featuring sweet pumpkin and earthy red cowpeas cooked in a creamy coconut gravy. The final tempering with roasted coconut adds a delightful aroma and texture. A must-have for any Sadya feast!
For 4 servings
Cook the Red Cowpeas
Cook the Pumpkin
Prepare the Coconut Paste
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A classic Kerala dish featuring sweet pumpkin and earthy red cowpeas cooked in a creamy coconut gravy. The final tempering with roasted coconut adds a delightful aroma and texture. A must-have for any Sadya feast!
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 222.55 calories per serving with 4.91g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Combine and Simmer the Curry
Prepare the Tempering (Tadka)
Finish and Serve
Use black-eyed peas (chawli) or black chickpeas (kala chana) instead of red cowpeas for a different texture and flavor.
Incorporate raw banana (vazhakka) or yam (chena) along with the pumpkin. Cook them together until tender.
For an extra creamy and rich version, add 1/4 cup of thick coconut milk at the very end, after turning off the heat.
For a traditional Sadya-style version, you can omit the garlic from the coconut paste.
The combination of pumpkin and red cowpeas makes this dish an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Red cowpeas (vanpayar) are a valuable source of plant-based protein, essential for muscle repair, growth, and overall body function.
Pumpkin is loaded with Vitamin A (from beta-carotene), which is crucial for vision and immune health. The dish also provides essential minerals like potassium and iron.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that serves as a quick and efficient source of energy for the body.
Yes, it is a very nutritious dish. Pumpkin is rich in vitamins and antioxidants, red cowpeas provide excellent plant-based protein and fiber, and coconut offers healthy fats. It's a well-balanced, wholesome curry.
A single serving of approximately 230g contains around 280-320 calories. The exact count can vary based on the amount of coconut and oil used.
Black-eyed peas are the most common substitute. You can also use black chickpeas (kala chana) or even kidney beans (rajma), though this will alter the traditional taste.
Absolutely. Soak the cowpeas overnight, then cook them in a covered pot with sufficient water for about 45-60 minutes, or until they are completely soft.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop. As it's a coconut-based curry, it's best consumed fresh.
Yes, this recipe is naturally vegan, dairy-free, and gluten-free, making it suitable for various dietary needs.