Here’s a lip-smacking Pumpkin Chana Masala recipe, that’s rich in Vitamin A, C and Beta-Carotene.

Pumpkin Chana Masala


  • Red pumpkin (peeled and cut into 3/4 inch cubes) - 500g
  • Coconut or sesame oil – ½ cup
  • Curry leaves - 15
  • Roasted and powdered fenugreek seeds (methi, venthayam) - 1 tsp
  • Cumin seeds (jeera) - 2 tsp
  • Ginger (peeled and chopped fine) - 1 tbsp
  • Turmeric powder - ½ tsp
  • White chickpeas (kabuli chana) - 100g
  • Jaggery powder - 1 ½ tsp
  • Dried green mango powder (amchur) - 2 tbsp
  • Dry fenugreek leaves (kasuri methi) - 1 tsp
  • Salt - 1 tsp
  • Garam masala - 1 tsp
  • Fresh chopped coriander leaves for garnishing


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  • Soak the chickpeas overnight or for a minimum of 4 hours. Pressure-cook in saltwater until well done. Drain and keep aside.
  • Dry-roast the fenugreek leaves in a warm pan for a minute. Rub them fine in your palms and sprinkle them over the cooked and drained chickpeas.
  • Heat the oil in a pan and add the cumin seeds; wait a few seconds and add the fenugreek powder, ginger, turmeric, and curry leaves. Stir for a minute, then add the pumpkin and sauté on a high flame for a minute.
  • Reduce heat to a medium flame, add half a cup of water, and cover the pan with a lid. Let it cook for 6-8 minutes or until pumpkin cubes are just tender. The cooking time will vary depending on the tenderness of the pumpkin. Do not overcook.
  • Mix salt, mango powder, and jaggery powder. Sprinkle this mix and the garam masala over the cooked pumpkin, stir gently, and continue cooking on a low flame for 2-3 minutes.
  • Add the chickpeas, mix everything, and garnish with freshly chopped coriander.

Nutritional value

  • Pumpkin is rich in carotenoids and Vitamin A, which aid vision.
  • The carotenoids also help neutralize free radicals and slow down skin aging.
  • High in the antioxidant beta-carotene, pumpkin may even reduce the risk of cancer.
  • Pumpkins are also a good source of Vitamin C, which boosts the immune system.

Editor's Note: This article is based on an excerpt from the September 2014 issue of Forest Flower. Pay what you want and download. (set ‘0’ for free). Print subscriptions are also available.