Pumpkin Sprouts Oats Raita

Name: Pumpkin Sprouts Oats Raita
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1
Ingredients: 1/2 Cup Curd; 2 Tbsp Grated Pumpkin; 1 Tbsp Oats; 2 Tsp Chopped Mint (Pudina); 4 No. Kadi Patta; 1/8 Tsp Green Chilli Paste; 1/8 Tsp Grated Ginger; 1/8 Tsp Black Gram Dal (Urad); 1/8 Tsp Cumin Seeds (Jeera); 1/8 Tsp Mustard Seeds (Rai); 1/8 Tsp Asafoetida (Hing); 1/4 Tsp Salt; 1/2 Tsp Coconut oil; 1/2 Tsp Whole Moong; As Required Water

15 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 15%

Carbs 35%

Fats 50%

Gut Friendly

Weightloss Recipe

Super Grains

No Added Sugar

Complete your lunch and dinner meals with this indian wholesome, no added sugar and super grains Pumpkin Sprouts Oats Raita. This savoury raita based raita recipe is the coolest option to boost your daily intake of Protein. This vegetarian pumpkin raita is delicious when its served chilled with cabbage pulao, methi pulao, chicken pulao or kidney beans pulao.

Ingredients

Pumpkin Sprouts Oats Cow Milk Curd

1/2 Cup Curd
2 Tbsp Grated Pumpkin
1 Tbsp Oats
2 Tsp Chopped Mint (Pudina)
4 No. Kadi Patta
1/8 Tsp Green Chilli Paste
1/8 Tsp Grated Ginger
1/8 Tsp Black Gram Dal (Urad)
1/8 Tsp Cumin Seeds (Jeera)
1/8 Tsp Mustard Seeds (Rai)
1/8 Tsp Asafoetida (Hing)
1/4 Tsp Salt
1/2 Tsp Coconut oil

For Soaked Green Moong Overnight, Sprouted & Boiled

1/2 Tsp Whole Moong
As Required Water

Method

Pre Preparation

Step 1
Soak and sprout whole moong and blanch it

Preparation

Step 1
In a bowl add curd, oats, green chilli paste, ginger, salt, pudina and mix well
Step 2
In a pan, heat coconut oil, rai, urad dal, jeera, hing, kadi patta, blanched moong sprouts, pumpkin and saute well
Step 3
Add the pumpkin mixture to the curd mixture
Step 4
Add pudina and mix well
Step 5
Serve fresh

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Allergies

Curd And Buttermilk

Cow Milk Protein

Dairy Products

Pumpkin

Gluten (Wheat, Oats, Rye, Barley)

Mustard

Asafoetida (Hing)

Coconut

Tree Nut

NUTRITION FACTS

Approximate values

Serving Size Small bowl(92gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 7gm 2.4%

Dietary Fiber 1gm 3.5%

Protein 3gm 6.7%

Total Fat 5gm 5.9%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)