Pumpkin and Flax Seed Thuvayal (Chutney)

pumpkin, flaxseed thogayal1It is a challenge for me to include seeds such as flax seeds in everyday diet. So it feels good when I stumble upon a new idea to include something as nutritious as flax seed in as simple dish as thuvayal / chutney. Combined with pumpkin, this creates a super tasty and nutritious dish rich in Omega 3 fatty acids.

Thuvayal is a vegetable mash; kind of a thick chutney normally made from vegetables and(or) coconut, and eaten with rice. Thuvayals are wonderful in that they make it super easy to include any veggie in your meal. And flax seeds add a wonderful texture to the thuvayal. You should try it to feel the richness of the texture.

Ingredients

Pumpkin – 250 grams (de-skinned and chopped)

Flax seed – 50 grams (roasted)

Urad Dal – 1 tablespoon

Curry Leaves – 20 numbers

Tamarind – a tiny bit

Dry Red Chillies – 3 or 4 (according to desired level of spiciness)

Oil – as needed

Salt – to taste

Procedure

Dry roast the flax seeds and keep aside. Cook the chopped pumpkin without water either by flashcooking* or in an open pan. Heat enough oil in a pan. Add urad dal, chillies, tamarind and curry leaves. Once urad dal turns golden brown, take the urad dal, curry leaves out and keep aside.

In a blender/mixer jar, add the cooked pumpkin, roasted flax seeds, tamarind and chillies. Blend to a smooth paste. Now add the urad dal and just whirr for a few seconds. This adds crunch to the thuvayal. Finally, add the roasted curry leaves for garnish.

pumpkin, flaxseed thogayal-collage

*Flash cooking is an OPOS® technique of cooking food at the highest possible heat for the lowest possible time. This produces dramatic results. It heightens the flavour, colour, and texture of the food, and promises greater nutrition.

pumpkin, flaxseed thogayal

Know Your Ingredient

Flax seed,also called linseed, comes from a crop which is also grown for its fiber, linen. Linen is the oldest plant fiber grown by mankind. Flax seed is a rich source of Omega-3 fatty acids. It is high in fiber and low in carbohydrates, making it ideal for weight watchers. This also helps in lowering LDL cholesterol and supports heart health.

Flax seeds are high in antioxidants. A component called lignan in flax seed supports the growth of probiotics (good bacteria) in your gut, thus making your digestion better and immunity stronger. Flax seeds are the richest source of lignan. Sesame seeds come second only with about 1/7th of the lignans present in flax seeds. Lignans also help in treating hormonal imbalance. So, include flaxseeds in your everyday meal and reap its numerous benefits while enjoying its nutty flavor.

Type Seed
Form Whole, Dried
How to Buy Always check ‘best to use by’ date to ensure freshness. Prefer opaque packaging as light promotes spoilage in flax seeds.
Storage The whole seeds can be stored in a cool, dark place for a year. The ground / powdered flax seeds that are available in the market have to be refrigerated. When stored at room temperature, they go rancid within a few weeks.

 

Roasted Peanuts and Pumpkin Soup

I first tasted this soup in an Italian restaurant and the flavour was just mind blowing. I had to come back home and search all of Google to get the various versions. Finally, I came up with my own version which is not just awesome but is also healthy and made from scratch. Okay, I know I am praising myself here. But, try for yourself and do let me know. I’m sure, just like me, you too would love this soup.

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Soup topped with crushed peanuts. Can you see charred bits?

 

Ingredients you would need:

Pumpkin – 250 grams

Roasted and de-skinned peanuts – 30 grams (or just a handful)

Garlic – 2 pods

Butter – 1 tablespoon

Onions – ¼ cup (sliced)

Oregano (or any Italian seasoning) – 2 teaspoons

Cream – 2 tablespoons

Milk – ¼ cup or as desired to bring the soup to the required consistency

Salt – to taste

Pepper – to taste

Bread croutons – for garnishing

pumpkin-soup-ingredients

Main ingredients at a glance

Procedure

Chop the pumpkins into medium sized squares. If you like the smoked flavour (I love it!), char a couple of pieces on an open flame after brushing with oil. Keep aside.

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Char your way to glory!

 

Add some butter to a small 2 or 3 litre pressure cooker. Lightly roast the garlic and onions. Add in the pumpkin pieces. Top up with ¼ cup of water. Close the lid and set the pressure valve. Cook for 3 whistles on high flame. Turn off the flame and let the pressure settle.

Add the peanuts to a blender or mixer jar. Blend till the peanuts are powdered fine. Add in the cooked pieces of pumpkin (including the charred pieces) along with the onion and garlic. Blend till everything comes together. Add milk and cream to bring the soup to the consistency you like. Add salt and pepper.  Serve with bread croutons.

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Roasted Peanut with Pumpkin Soup. just the golden beauty without char!

 

Know Your Ingredient

Pumpkin is a highly versatile vegetable. Just cook pumpkin pieces and blend till smooth. Your pumpkin puree is ready to go into a whole lot of dishes. Pumpkin is used right from our South Indian sambar and kootu through many global cuisines (it goes into the making of pies, breads, soups and even desserts). Pumpkin is one of the most nutrient-rich easily homemade baby foods in the world.

Pumpkin is super rich in vitamin A (which aids in better vision and eyesight). The vegetable, being rich in potassium, is a great source of energy. It is also rich in Vitamin C, which greatly helps with immunity.  Eating this vegetable is a great way to lose weight as it is rich in fiber and low in calories.

Type Vegetable
Form Fresh
How to Buy Check for firmness of skin and flesh. If you are looking to buy just a piece cut out of the whole pumpkin, ensure that it was cut not more than a few hours earlier.
Storage Store the cut pumpkin without covering/cling wrap in the refrigerator. This way, it will not rot. While using, just cut the outer dried out layer and use the rest. It will be as good as fresh. Pumpkin puree can be frozen for almost a month. If you have lots of pumpkin, puree might be a good way to store it.