Pumpkin Erissery Curry

Delicious and Healthy Pumpkin Stew from Kerala, completely Whole Food Plant Based

Pumpkin Stew from Kerala, simple and delectable

Whole Food Plant Based Mathanga Erissery Recipe

Course: Course 2 (Vegetable Dish) and Side Dish for Course 3 (Grain Dishes) at Lunch & Dinner Meals
Cuisine: Kerala Recipe
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4 people

INGREDIENTS

2 cups Yellow Pumpkin / Mathanga chopped
1 Green Chili
1 tsp Turmeric Powder
1 tsp Cumin Powder / Jeera Powder
½ tsp Black Pepper Powder
½ cup Coconut grated
4 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)
10 Curry Leaves
1 tsp Mustard Seeds
1 tsp Urad Dal

INSTRUCTIONS

1. Remove yellow pumpkin seeds and reserve for pumpkin seed chutney.
2. Chop yellow pumpkin into bite-sized cubes with peel. The peel can be eaten, so there is no need to peel pumpkin. Peel and chop onion into long, thin slices. Slit green chili along its length. Cook chopped yellow pumpkin with chopped onions, turmeric powder and slit green chili until fully cooked.
3. Grind coconut with jeera powder, black pepper powder, and miso paste. Mix into cooked yellow pumpkin.
4. Dry roast mustard. When it starts popping, immediately mix into mathanga erissery.
5. Dry roast urad dal on low flame until cooked just enough. Do not allow to brown too much. See Nutrition Science Highlights for Mathanga Erissery below for details. Once roasted enough, mix into pumpkin erissery.
6. Garnish with curry leaves. Serve fresh!

Plant Based Chef Pro Tips for Best Mathanga Erissery Recipe

1. This is a very mild recipe, preferably served at the beginning of course 2, before other, more spicy, vegetable dishes.
2. Add ginger for a wider flavour profile.

Nutrition Science Highlights for WFPB Mathanga Erissery Recipe

1. Why miso paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
2. Why not coconut milk? Coconut milk is a processed food, as coconut fiber is removed from coconut to extract coconut milk. It has been found to increase cholesterol and lead to heart attacks and strokes. Instead of coconut milk, just use finely ground coconut for a delicious dish with all the goodness of whole coconut.
3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!