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A comforting South Indian lentil and pumpkin curry with a perfect balance of sweet, sour, and spicy flavors. This traditional Karnataka dish, made with a freshly ground masala, is best enjoyed with hot steamed rice.
For 4 servings
Cook the Dal
Prepare Tamarind & Cook Pumpkin
Roast and Grind the Masala
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A comforting South Indian lentil and pumpkin curry with a perfect balance of sweet, sour, and spicy flavors. This traditional Karnataka dish, made with a freshly ground masala, is best enjoyed with hot steamed rice.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 364.96 calories per serving with 13.16g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Combine and Simmer
Prepare the Tempering (Tadka)
Finish and Serve
Replace pumpkin with other vegetables like ash gourd (winter melon), bottle gourd, chayote squash (seeme badnekai), or a mix of vegetables like carrots, beans, and drumsticks.
You can make this huli with a mix of toor dal and moong dal for a different texture and flavor.
For a quicker version, you can use 2-3 tablespoons of a store-bought sambar powder instead of grinding the fresh masala.
If you prefer to avoid coconut, you can skip it. The gravy will be thinner but still flavorful. You might need to add a little rice flour slurry to thicken it.
Toor dal is an excellent source of plant-based protein and dietary fiber, which aids in muscle maintenance, satiety, and digestive health.
Pumpkin is loaded with Vitamin A and Vitamin C, powerful antioxidants that help strengthen the immune system and protect against cellular damage.
Spices like turmeric, coriander, and fenugreek contain compounds with potent anti-inflammatory properties, which can help reduce inflammation in the body.
The combination of fiber from lentils and pumpkin, along with digestive-friendly spices like hing (asafoetida) and curry leaves, promotes a healthy gut.
Yes, Pumpkin Huli is a very healthy dish. It's rich in plant-based protein from lentils, packed with vitamins (especially Vitamin A from pumpkin), and high in dietary fiber. The use of traditional spices also offers various anti-inflammatory benefits.
One serving of Pumpkin Huli (approximately 1 cup or 250g) contains around 350-380 calories. The exact count can vary based on the amount of ghee/oil and jaggery used.
Absolutely! To make this recipe vegan, simply replace the ghee used for tempering with coconut oil or another neutral vegetable oil.
You can store leftover Pumpkin Huli in an airtight container in the refrigerator for up to 3 days. The flavors often deepen overnight. Reheat thoroughly before serving.
It is not recommended to use canned pumpkin puree for this recipe. The texture and flavor of fresh pumpkin cubes are essential for the authentic taste and mouthfeel of the huli.
Huli is a term used in Karnataka for this type of lentil and vegetable stew, which is very similar to what is called Sambar in other parts of South India. The specific blend of freshly roasted and ground spices is often what distinguishes a traditional Huli.