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A simple and comforting Goan stir-fry featuring tender chunks of sweet red pumpkin, freshly grated coconut, and a mild tempering of spices. This traditional side dish comes together quickly and offers a beautiful balance of sweet and savory flavors.
For 4 servings
Prepare the tempering (tadka). Heat coconut oil in a kadai or pan over medium heat. Once hot, add the mustard seeds and allow them to splutter.
Add the urad dal (if using) and sauté for about 30 seconds until it turns light golden. Then, add the asafoetida and curry leaves, and stir for another 10-15 seconds until fragrant.
Add the finely chopped onion and slit green chilies to the pan. Sauté for 2-3 minutes until the onions become soft and translucent.
Add the pumpkin cubes, turmeric powder, and salt. Mix everything well to ensure the pumpkin is evenly coated with the spices.
Pour in 1/4 cup of water, stir, then cover the pan with a lid. Reduce the heat to low and let the pumpkin cook for 10-12 minutes. Stir occasionally to prevent it from sticking. Cook until the pumpkin is tender enough to be pierced with a fork but still holds its shape.
Once the pumpkin is cooked, add the freshly grated coconut and optional jaggery. Gently mix to combine and cook, uncovered, for another 2 minutes to allow the flavors to meld together.
Turn off the heat and garnish with freshly chopped coriander leaves. Serve the Pumpkin Foogath hot as a side dish with Goan fish curry rice or with chapatis.
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A simple and comforting Goan stir-fry featuring tender chunks of sweet red pumpkin, freshly grated coconut, and a mild tempering of spices. This traditional side dish comes together quickly and offers a beautiful balance of sweet and savory flavors.
This goan recipe takes 25 minutes to prepare and yields 4 servings. At 171.46 calories per serving with 2.99g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
For extra texture and protein, add 1 teaspoon of chana dal along with the urad dal in the tempering.
Add 1/4 teaspoon of red chilli powder along with the turmeric powder for a bit more heat.
For a flavor profile similar to a 'poriyal', you can omit the onion and add a dry red chilli to the tempering.
Incorporate other vegetables like carrots or French beans, adding them along with the pumpkin. Adjust cooking time as needed.
Pumpkin is an excellent source of beta-carotene, which the body converts into Vitamin A. This vitamin is crucial for good vision, a strong immune system, and healthy skin.
Both pumpkin and coconut are high in dietary fiber, which aids digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
The use of coconut and coconut oil provides medium-chain triglycerides (MCTs), a type of healthy fat that can provide quick energy and support heart health.
Pumpkin Foogath is a traditional Goan side dish. It's a simple, mildly spiced stir-fry made with red pumpkin, tempered spices like mustard seeds and curry leaves, and finished with fresh grated coconut.
Yes, it is a very healthy dish. Pumpkin is low in calories and rich in vitamins, minerals, and fiber. The use of minimal oil and healthy fats from coconut makes it a nutritious choice.
One serving of Pumpkin Foogath (approximately 150g) contains around 120-150 calories, depending on the amount of coconut oil and jaggery used.
While red pumpkin (lal bhopla) is traditional for its sweetness and firm texture, you can substitute it with butternut squash or kabocha squash. Cooking times may vary slightly.
Leftover Pumpkin Foogath can be stored in an airtight container in the refrigerator for up to 2-3 days. Reheat it gently in a pan or microwave before serving.