Mashed Pumpkin Curry for Weight Loss: A Flavorful, Low-Calorie Recipe

Enjoy a wholesome, protein-rich Green Moong Dal curry simmered in a delicious onion-tomato gravy, perfect for a cozy meal with rice or as a hearty soup.

Prep Time:  5 minutes
Cook Time: 25 minutes

Total Time: 30 minutes

Servings: 4

This Mashed Pumpkin Curry is not only delicious but also perfect for weight management! Loaded with fiber and low in calories, pumpkin helps keep you fuller for longer, while the spices add warmth and flavor.

If you’re looking to add a delicious, nutrient-dense dish to your weight loss diet, this Mashed Pumpkin Curry is a fantastic choice. With its natural sweetness and hearty texture, pumpkin brings a unique twist to a traditional curry while supporting your wellness goals.

Why Pumpkin?

Pumpkin is often an underrated vegetable in weight loss diets, but it deserves a place in your kitchen! Here are a few reasons why:

• Low-Calorie, High-Volume: Pumpkin has a high water content and low calorie density, which means you can enjoy a satisfying portion without overloading on calories.
• Rich in Fiber: The high fiber content in pumpkin not only supports digestive health but also keeps you feeling full longer, reducing the urge to snack.
• Packed with Vitamins & Minerals: Pumpkin is an excellent source of Vitamin A, potassium, and antioxidants, supporting everything from vision to immunity.

Mashed Pumpkin Curry Recipe

Ingredients

• 1 cup Pumpkin, peeled & cubed
• 1 tbsp Olive Oil or Ghee
• 1 small Onion, chopped
• 1 tsp Cumin Seeds
• 1 clove Garlic, minced
• ½ tsp Fresh Ginger, grated
• 1 Green Chili (optional, for a bit of heat)
• ¼ tsp Turmeric Powder
• ½ tsp Coriander Powder
• Salt & Pepper to taste
• Cilantro for garnish

Instructions

1. Sauté the Base: Begin by heating the oil in a medium-sized pan over low-medium heat. Add cumin seeds, allowing them to sizzle and release their aroma. Add onion, garlic, and ginger, and cook until the onion becomes soft and golden brown.
2. Add Pumpkin & Spices: Add the cubed pumpkin, along with the turmeric, coriander, salt, and pepper. Stir well to ensure that the pumpkin is evenly coated with the spices.
3. Cook & Mash: Add a small splash of water, then cover and cook on low until the pumpkin becomes tender (about 10-12 minutes). Once the pumpkin is soft, use a masher or fork to mash it to your desired consistency. If you prefer a chunkier texture, mash lightly; for a smoother curry, mash more thoroughly.
4. Garnish & Serve: Taste and adjust seasoning if needed. Garnish with fresh cilantro for an added burst of flavor and enjoy!

Tips for Making the Perfect Mashed Pumpkin Curry

• Adjust Spice Levels: For those who prefer a milder curry, skip the green chili or reduce the amount of chili powder. To add more heat, sprinkle a pinch of red chili powder along with the other spices.
• Opt for Fresh Ingredients: Fresh ginger and garlic elevate the flavor and add beneficial digestive properties that can further support weight loss goals.
• Pairing Ideas: Serve the Mashed Pumpkin Curry with a side of steamed vegetables, a small portion of brown rice, or whole-grain roti for a balanced meal.

How This Recipe Fits into a Weight Loss Diet

This curry is a low-calorie, filling option that aligns well with most weight loss plans. The fiber in pumpkin aids digestion and keeps you satisfied, while the spices support metabolism. Additionally, because it’s packed with vitamins and minerals, it nourishes the body while helping you stay on track with your goals.

Nutritional Breakdown (Per Serving)

• Calories: ~150 kcal
• Protein: 2g
• Carbohydrates: 14g
• Fiber: 4g
• Fat: 6g

Final Thoughts

This Mashed Pumpkin Curry is a versatile, comforting dish that proves healthy eating doesn’t have to be bland. Enjoy it as a light lunch, dinner side, or even post-workout meal. Embrace the wholesome goodness of pumpkin and let this curry become a staple in your weight loss journey!