Mashed Pumpkin:

Serving Size:  1

Time of Preparation:  20 minutes

Ingredients:

1. Pumpkin chopped 100 g
2. Onion chopped 50 g
3. Ginger 5 g
4. Garlic 2 g
5. Green Chilli 1
6. Tomato 20 g
7. Coriander 5 g
8. Cumin 2 g
9. Garam Masala 2 g
10. Turmeric Powder 2 g
11. Red Chilli Powder 2 g
12. Water 2 Cup
13. Salt to Taste
14. Rice bran Oil 5 g

Method:

1. In a skillet, heat oil and add the onions.
2. Saute until slightly golden and add the ginger and garlic.
3. Add the spices and saute on low heat for about 2 minutes stirring constantly.Add the green chili.
4. Add the tomato puree and continue to cook on medium heat, until the oil begins to separate from the sides (about 8 minutes).
5. Add the pumpkin pieces.Stir and mix well.Add salt and water.Mix well, cover and cook on medium until fully cooked (about 10-15 minutes). Serve hot.

 

Nutrition Value: 

Energy: 69 Kcal

Protein: 0.4 g

Carbohydrates: 5 g

Fat: 5.2 g

Fiber: 0.5 g

 

Carrot Lettuce Salad:

Serving Size:  1

Time of Preparation:  5 minutes

Ingredients:

1. Carrots: 50 g
2. Lettuce: 50 g
3. Black pepper powder: 2 g

 

Method:

1. Wash and peel the carrots and lettuce. 
2. Now add both the vegetables in a bowl and sprinkle black pepper over it.
3. Mix well and serve

 

Nutrition Value: 

Energy: 28 Kcal

Protein: 1.1 g

Carbohydrates: 6.5 g

Fat: 0.2 g

Fiber: 2 g