Pumpkin Porridge Recipe

  • Prep Time
    10 min
  • Cook Time
    10 min
  • Serving
    2
  • View
    202

Single serving of this pumpkin porridge gives 181 kcal energy. This pumpkin porridge  recipe is also good in proteins, fiber and other nutrients yet low in calories. This porridge can be added in your veg diet plans anytime. If you store baked fox nuts at your home, this healthy recipe can be easily made in minutes.

I receive many questions on my YouTube channel about ways of adding foxnuts or makhana or puffed lotus seeds in the diet. So, I have also added fox nuts in this pumpkin porridge. This is a unique recipe and I am sure you will like it. But before jumping to the recipe let us see some health benefits of puffed lotus seeds.

Health benefits of Makhana

In English Makhana is known as foxnut or lotus seeds, it is loaded with fiber, essential vitamins and minerals.

Helps in weight loss

Lotus seeds are low in calories, 100 gm puffed lotus seeds gives only 347 calories, and in single cup of puffed lotus seeds weighing around 10 grams we get nearly 35 calories. Those on weight loss diet must watch their calories in food, lotus seeds are one of the healthy options that you can add it in your weight loss diet plan easily.

Loaded with fiber

Lotus seeds are rich in fibre, helps to improve the digestion, prevents from constipation, as well as when we take fiber rich food, it also helps to control the blood sugar level in diabetes.

Good for heart

Puffed lotus seeds are low in fats as well as sodium and it is cholesterol free too that may help to reduce the risk of cardiovascular diseases. People suffering from hypertension may also get benefited from having makhana in their diet. As makhana contain high amount of potassium which helps to control the levels.

High in proteins

Puffed lotus seeds are also a good source of proteins, 100 gm puffed lotus seeds gives us nearly 10 gm proteins.

We can just roast the makhana and have it as a snack. But if you want to take it in a breakfast, lunch, or dinner make sure it is well balanced meal as this pumpkin porridge. So, let’s see how to make this pumpkin porridge recipe. To make this pumpkin porridge recipe here I am adding pumpkin and vegetables along with fox nuts and curd to increase the fiber and protein in the recipe.

During summer it is always recommended to take curd every day, as it helps to cool down the body, curd is loaded with proteins, rich in calcium as well as it has probiotics best for our gut health. This pumpkin porridge is the best recipe to beat the heat during summer.

Instead of adding cereals as we do in a traditional porridge, to make this pumpkin porridge recipe as low – calorie breakfast, I have used here roasted fox nuts makhana.

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Highlights of pumpkin porridge

  1. Low in calories, in single serving of this recipe will get nearly 181 calories less than 200 calories friends. Pumpkin porridge is also a low carb porridge, best for breakfast.
  2. Quick and easily to prepare recipe, maximum 10 min we need to make this recipe.
  3. Easily available ingredient, we can get fox nuts easily in the market, further I am using seasonal vegetables, so you can also get your choice of vegetables easily in the market.
  4. Fibre rich recipe, in single serving will get 6.41 gm fiber, makhana is rich in fiber and I added vegetables like carrot, cucumber along with pumpkin. Which increase the fiber in the recipe. As we take enough fiber in over diet it helps to prevents for overeating.
  5. High in proteins, makhana contain proteins and i added curd in the recipe, it makes this recipe protein rich recipe.
  6. High in calcium, will get nearly 190 mg calcium in single serving, those who has calcium deficiency they can easily add it in their diet, best for bone health.

Best time to take pumpkin porridge – Breakfast

Ingredients

pumpkin porridge

Nutrition

Serving – single serving

  • Daily Value*
  • Calories - 181.17 kCal, which is 9.06 % of the daily value for RDA of 2000 kCal
  • Protein - 6.52 gm, that is 8.69 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 18.08 gm, around 6.57 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 8.89 gm, approximately 13.33 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 6.41 gm, nearly 16.87 % of the daily value for RDA of 38 gm
  • Vitamin A - 263.49 mcg, roughly 29.28 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.13 mg, almost 10.83 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.22 mg, which is 16.92 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 1.17 mg, that is 7.31 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.14 mg, around 10.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 49.56 mcg, approximately 12.39 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.13 mcg, nearly 5.42 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 11.19 mg, roughly 27.98 % of the daily value for RDA of 40 mg
  • Vitamin D - 2.37 mcg, almost 47.40 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.64 mg, which is 42.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 64 mcg, that is 53.33 % of the daily value for RDA of 120 mcg
  • Calcium - 190.98 mg, around 19.10 % of the daily value for RDA of 1000 mg
  • Phosphorus - 68.34 mg, approximately 9.76 % of the daily value for RDA of 700 mg
  • Iron - 1.22 mg, nearly 15.25 % of the daily value for RDA of 8 mg
  • Magnesium - 33.63 mg, roughly 8.41 % of the daily value for RDA of 400 mg
  • Copper - 140 mcg, almost 15.56 % of the daily value for RDA of 900 mcg
  • Manganese - 0.28 mg, which is 12.17 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.01 mcg, that is 0.02 % of the daily value for RDA of 45 mcg
  • Zinc - 0.44 mg, around 4.00 % of the daily value for RDA of 11 mg
  • Chromium - 0.01 mcg, approximately 0.03 % of the daily value for RDA of 35 mcg
  • Selenium - 0.56 mcg, nearly 1.02 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 1.66 gm, roughly 16.60 % of the daily value for RDA of 10 gm
  • VitaminB7 - 3.08 mcg, almost 10.27 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 3.47 gm, which is 5.78 % of the daily value for RDA of 60 gm
  • Cholesterol - 15 mg, that is 60.00 % of the daily value for RDA of 25 mg
  • Potassium - 388.45 mg, around 8.26 % of the daily value for RDA of 4700 mg
  • Sodium - 84.36 mg, approximately 5.62 % of the daily value for RDA of 1500 mg
  • Omega 3 - 29 mg, nearly 4.83 % of the daily value for RDA of 600 mg
  • Omega 6 - 1426 mg, roughly 237.67 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age and physical activities. Nutritional values are approximate and may vary depending upon the ingredients and spices used to make pumpkin porridge. Readers to check, confirm or consider the nutritional values and RDA reference to their own satisfaction or as prescribed by the local health authority from time to time.

Frequently asked questions

Pumpkin is the perfect food for a fat-burning diet. In fact, because pumpkins are rich in potassium and fibers, a diet based on pumpkin and seeds is excellent for weight loss. You can get all the nutrition that you need without eating a bucket full of sugar or dozens of unhealthy carbohydrates each day. Pumpkin is also rich in fiber so if you add it to your diet along with apples and vegetables that have high fiber contents, you will keep your waistline trim. So next time you want to enjoy your breakfast with a pumpkin porridge, think about all the ways this superfood can help your body.

 

Pumpkin also is made up of magnesium, a mineral that many people will not be getting ample of and which is very important for lots of functions in the body like strength generation, muscle mass relaxation, and nervous technique regulation

For More healthy recipes

    Cooking method

    Let's see how to make Pumpkin Porridge

    Step 1

    First wash and peel, pumpkin, carrot, and cucumber. Pumpkin and cucumber are low calorie vegetables, 100 gm pumpkin gives nearly 25 calories and 100 gm of cucumber gives only 18 calories, but in carrot you will get 48 calories in 100 gm portion, but carrot are loaded with fiber so always try to add carrot in your diet, it will improve digestive system. Further carrot is also loaded with antioxidants good for skin health eyes health and overall body. If pumpkin is not available, you can add bottle gourds (lauki).

    Step 2

    With the help of greater, great all the vegetables.

    Step 3

    Wash and chop green chilli and curry leaves.

    Step 4

    Let’s start the cooking process. Heat a steel pan, add 1 spoon oil to it.

    Step 5

    Then add 1/2 tsp cumin seeds, groundnuts fry it. If anyone allergic to ground nut, instead of ground nuts they can add sesame seeds(till).

    Step 6

    Then add green chili and curry leaves, fry it.

    Step 7

    Once it done add grated pumpkin and carrot, add 4 - 5 spoons water, mix well.

    Step 8

    Cover it and cook for 5 min.

    Step 9

    Once vegetables cooked properly switch off the glass flame.

    Step 10

    Keep it aside

    Step 11

    Take a pan, no need to add oil, add 2 cups of makhana (foxnut).

    Step 12

    Roast it until it become crisp.

    Step 13

    Switch off the flame, and keep it aside for 5 min.

    Step 14

    Once it cools down add it in mixer jar grind it coarsely.

    Step 15

    Add grinded makhana to vegetables bowl, add grated cucumber.

    Step 16

    Then add curd (200g) and salt as per taste.

    Step 17

    As fox nuts absorb water, so add 1/2 cup water to recipe.

    Step 18

    Mix well.

    Step 19

    Garnish with some roasted makhana and pumpkin seeds. Use of pumpkin seeds is optional.

    Step 20

    If you don’t have pumpkin seeds, you can use flaxseeds, watermelon seeds, chia seeds instead or you can omit this step.

    Step 21

    Our healthy pumpkin porridge is ready to serve.

    Step 22

    This pumpkin porridge is prepared for 2 so you will have to divide the servings into 2 to limit your calories intake. Do try this recipe and let me know in the comment section how is the taste, I am sure you will like this recipe. This is best recipe for summer you can have this recipe for lunch, breakfast, dinner. Try it friends.

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