Pumpkin Sprouts Oats Raita

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15 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
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

  • 1/2 Cup Curd
  • 2 Tbsp Grated Pumpkin
  • 1 Tbsp Oats
  • 1 Tsp Whole Green Gram (Moong)
  • 2 Tsp Chopped Mint Leaves (Pudina)
  • 4 No. Curry Leaves (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

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
Lactose
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

82
% 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)

workout

How long would it take burn 82 kcals ?

  • Walking (3 mph ) 24 minutes
  • Running (6 mph ) 14 minutes
  • Bicycling 11 minutes

Values estimated based on person weighing 60 kgs.

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