Sri Lankan Pumpkin Curry Recipe – No Oil
Introduction:
Sri Lankan cuisine is renowned for its aromatic spices and flavorful coconut-based curries. The Sri Lankan Pumpkin Curry (Zero Oil) is an incredibly healthy and satisfying dish that highlights the natural sweetness of the pumpkin, complemented by the richness of coconut milk. What makes this curry even more appealing is that it’s prepared without oil, using only simple, fresh ingredients like pumpkin, shallots, garlic, and a blend of mild spices. This vegetarian curry pairs wonderfully with steamed rice, Sri Lankan-style sambol, and crispy Elai Vadam for a wholesome, comforting meal. Easy to make and light on the stomach, this dish is perfect for a weeknight dinner.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Kaddu (Parangikai/Pumpkin) | 500 grams, cut into medium chunks |
| Shallots | 8, finely sliced |
| Green Chilli | 1, slit |
| Cinnamon Stick (Dalchini) | 1 stick |
| Methi Seeds (Fenugreek Seeds) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Black Pepper Powder | 1 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Sugar | 1/2 teaspoon |
| Coconut Milk | 1 cup |
| Salt | To taste |
| Garlic | 5 cloves, for grinding |
| Mustard Seeds (Rai/Kadugu) | 2 teaspoons |
Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Instructions:
-
Prepare the Pumpkin: Begin by washing the pumpkin thoroughly, removing the seeds, and cutting it into medium square chunks. There’s no need to peel the pumpkin, as the skin adds flavor and texture to the curry.
-
Make the Garlic-Mustard Paste: In a mortar and pestle, grind together the garlic cloves and mustard seeds into a coarse paste. Set this mixture aside to add later for extra flavor.
-
Cook the Pumpkin: Heat a heavy-bottomed pan on medium heat. Add the cut pumpkin chunks, sliced shallots, slit green chili, cinnamon stick, methi seeds, turmeric powder, black pepper powder, red chili powder, and sugar. Pour in about a cup of water to help with cooking.
-
Simmer the Curry: Season with salt and stir well. Let the mixture simmer on low heat for about 8 minutes, or until the pumpkin is half cooked, stirring occasionally. The pumpkin should begin to soften but still hold its shape.
-
Add the Garlic-Mustard Paste: Stir in the coarse garlic and mustard seed mixture. Continue to cook for another 5–7 minutes, allowing the pumpkin to cook through, yet remain firm in texture.
-
Finish with Coconut Milk: Once the pumpkin is tender, add the coconut milk to the pan and bring it to a rolling boil. Allow the curry to simmer for another minute before turning off the heat.
-
Serve: Serve your Sri Lankan Pumpkin Curry hot with steamed rice, a side of Sri Lankan-style sambol, and crispy Elai Vadam for an authentic and satisfying meal.
Tips and Variations:
- For a spicier curry, you can adjust the amount of green chili and red chili powder to your taste.
- The consistency of the curry can be adjusted by adding more or less coconut milk, depending on your preference for a thicker or thinner sauce.
- If you don’t have fresh coconut milk, you can use canned coconut milk as an alternative.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 2g |
| Fat | 7g |
| Carbohydrates | 15g |
| Fiber | 3g |
| Sugars | 5g |
| Sodium | 200mg |
Conclusion:
This Sri Lankan Pumpkin Curry is a flavorful and nutritious dish, with no oil used in the preparation, making it a light yet satisfying option for dinner. It embodies the essence of Sri Lankan cuisine – bold, aromatic, and wholesome. Whether you’re familiar with Sri Lankan food or trying it for the first time, this curry is sure to delight your taste buds and become a new favorite. Enjoy it with the traditional accompaniments for a complete, healthy, and delicious meal.
