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A beloved classic from Kerala, this dish features sweet pumpkin and creamy coconut in a mildly spiced gravy. The final garnish of crispy roasted coconut adds an incredible texture and nutty aroma, making it a star at any Onam Sadya.
For 4 servings
Cook the Pumpkin
Prepare the Coconut Paste
Combine and Simmer
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A beloved classic from Kerala, this dish features sweet pumpkin and creamy coconut in a mildly spiced gravy. The final garnish of crispy roasted coconut adds an incredible texture and nutty aroma, making it a star at any Onam Sadya.
This kerala recipe takes 40 minutes to prepare and yields 4 servings. At 201.6 calories per serving with 2.62g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Prepare Tempering and Garnish
Add 1/2 cup of cooked black-eyed peas (vanpayar) along with the pumpkin. This traditional variation, known as 'Mathanga Vanpayar Erissery', is very popular.
You can make this dish with other vegetables like yam (chena) or raw banana (vazhakka), either on their own or in combination with pumpkin.
Add 1/4 teaspoon of black pepper powder along with the coconut paste for a subtle, warm spice note.
Pumpkin is an excellent source of beta-carotene, which the body converts into Vitamin A, essential for healthy vision, immune function, and skin integrity.
Coconut provides medium-chain triglycerides (MCTs), a type of healthy saturated fat that is easily digestible and can provide a quick source of energy.
The high dietary fiber content from both pumpkin and coconut aids in digestion, promotes gut health, and helps maintain regular bowel movements.
The combination of Vitamin A and C from pumpkin, along with lauric acid from coconut and antioxidants from spices like turmeric, helps strengthen the immune system.
Yes, Pumpkin Erissery is a healthy dish. Pumpkin is low in calories and rich in Vitamin A and fiber. Coconut provides healthy fats and minerals. The use of minimal spices and coconut oil makes it a wholesome and nutritious choice.
A single serving of Pumpkin Erissery (approximately 1 cup or 145g) contains around 180-220 calories. The calorie count can vary based on the amount of coconut and oil used.
This recipe is naturally vegan and gluten-free as it does not contain any dairy, animal products, or gluten-based ingredients.
Erissery is traditionally served as a side dish in a Kerala Sadya (feast) along with steamed rice, sambar, avial, and other dishes. It also pairs wonderfully as a main side with plain rice and papadum for a simple meal.
You can store leftover Erissery in an airtight container in the refrigerator for up to 2 days. The flavors often meld and taste even better the next day. Reheat gently on the stovetop before serving.
While fresh or frozen grated coconut provides the best flavor and texture, you can use unsweetened desiccated coconut in a pinch. Soak it in warm water for 15-20 minutes before grinding to rehydrate it.