Soothing Pumpkin Porridge Recipe

  • Prep Time
    10 min
  • Cook Time
    10 min
  • Serving
    2
  • View
    785

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 in pumpkin porridge

pumpkin porridge nutrition facts compared with male and female DRI (Dietary Reference Intake)

Serving size: 1 pumpkin porridge

Calories in pumpkin porridge

Calories in pumpkin porridge are 181.17 kCal; as much as 9.06 % of male DRI of 2000 kCal. Therefore, it can attain 12.08 % of female DRI of 1500 kCal.

Protein forms 14.40 % of the calories

Carbs form 39.92 % of the calories in pumpkin porridge.

Fats form 44.16 % of the calories.

Macros in pumpkin porridge

Protein in pumpkin porridge – 6.52 gm, particularly 8.69 % of male DRI of 75 gm. Further, it can complete 11.59 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in pumpkin porridge – 18.08 gm, therefore, is 6.57 % of male DRI of 275 gm. Therefore, it can achieve 8.77 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in pumpkin porridge – 8.89 gm, notably 13.33 % of male DRI of 66.67 gm. As a result, a woman gets 17.78 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in pumpkin porridge – 6.41 gm, thus is, 16.87 % of male DRI of 38 gm. Consequently, females get 25.64 % of female DRI of 25 gm.

Soluble Fibre – 1.66 gm, particularly 16.60 % of male DRI of 10 gm. Consequently, females will get as much as 16.84 % of female DRI of 9.86 gm.

Total Free Sugar – 3.47 gm, which is not only 5.78 % of male DRI of 60 gm but also 6.94 % of female DRI of 50 gm.

Vitamins in pumpkin porridge

Vitamin A – 263.49 mcg, as much as 29.28 % of male DRI of 900 mcg. Furthermore, women can get as much as 37.64 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.13 mg, particularly 10.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 11.82 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.22 mg, therefore, is 16.92 % of male DRI of 1.3 mg. Besides, women also get 20.00 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 1.17 mg, notably 7.31 % of male DRI of 16 mg and 8.36 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.14 mg, thus is, 10.77 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 3.08 mcg, therefore, is 10.27 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 49.56 mcg, as much as 12.39 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.13 mcg, particularly 5.42 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 11.19 mg, therefore, is 12.43 % of male DRI of 90 mg. Further, it is 14.92 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 2.37 mcg, notably 47.40 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 0.64 mg, thus is, 4.27 % of DRI of 15 mg for males and females.

Vitamin K – 64 mcg, as much as 53.33 % of male DRI of 120 mcg and 71.11 % of female DRI of 90 mcg.

Minerals in pumpkin porridge

Calcium – 190.98 mg, particularly 19.10 % of DRI of 1000 mg for males and females.

Phosphorus – 68.34 mg, therefore, is 9.76 % of DRI of 700 mg for males and females.

Iron – 1.22 mg, notably 15.25 % of male DRI of 8 mg and 6.78 % of female DRI of 18 mg.

Magnesium – 33.63 mg, thus is, 8.41 % of male DRI of 400 mg and 10.85 % of female DRI of 310 mg.

Copper – 140 mcg, as much as 15.56 % of DRI of 900 mcg for males and females.

Manganese – 0.28 mg, particularly 12.17 % of male DRI of 2.3 mg and 15.56 % of female DRI of 1.8 mg.

Molybdenum – 0.01 mcg, therefore, is 0.02 % of DRI of 45 mcg for males and females.

Zinc – 0.44 mg, notably 4.00 % of male DRI of 11 mg. At the same time, women get 5.50 % of female DRI of 8 mg.

Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.

Selenium – 0.56 mcg, as much as 1.02 % of DRI of 55 mcg for males and females.

Cholesterol – 15 mg,

Potassium – 388.45 mg, as much as 8.26 % of DRI of 4700 mg for males and females.

Sodium – 84.36 mg, particularly 5.62 % of DRI of 1500 mg for males and females.

Omega 3 – 29 mg, therefore, is 4.83 % of DRI of 600 mg for males and females,

Omega 6 – 1426 mg, not only 237.67 % of DRI of 600 mg for males and females.

Disclaimer

Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of pumpkin porridge are approximate and may have variance.

Frequently asked questions

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Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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    Directions

    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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