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Heat oil
In a pan, heat the oil, and then add asafoetida, fenugreek seeds and cumin seeds.
Pumpkin curry
Pumpkin curry has 83.6 calories per serving (1 Small Cup) — that's 84.5 calories per 100g. It provides 1.3g protein, 7.4g carbs, and 5.4g fat. With a medium glycemic index (GI: 66), this recipe is suitable for weight loss. The 3.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Pumpkin curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories83.6 kcal
- Carbs7.4 g (29.8 kcal)
- Protein1.3 g (5.2 kcal)
- Fats5.4 g (48.6 kcal)
Nutrition Label
Pumpkin curry
- Serving Size1 Small Cup (100 g)
- Calories83.6 kcal
- Carbs7.4 g
- Fiber3.7 g
- Sugar5.3 g
- Protein1.3 g
- Fat5.4 g
- Saturated fat1.4 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.6 g
- Cholesterol3.6 mg
- Sodium685.2 mg
Nutrition per 100g
- Calories84.5 kcal
- Carbs7.5 g
- Fiber3.8 g
- Sugar5.4 g
- Protein1.3 g
- Fat5.5 g
- Cholesterol3.7 mg
- Sodium692.9 mg
1 serving = 98.9g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Oil or table fat
0.25 Cup
Sugar
1 Table Spoon
Pumpkin orange round
750 Grams
Chillies green - all varieties
5 Grams
Ginger fresh
1 Table Spoon
Asafoetida
0.5 Tea Spoon
Fenugreek seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Salt
1 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Table Spoon
Amchur powder
1 Table Spoon
Instructions
1
2
Add Ginger
When the seeds begin to splutter, add ginger.
3
Cut
Cut the pumpkin into 2-3 cm pieces.
4
Saute
Saute till it's lightly colored, and then add pumpkin and green chillies to it. Stir-fry over high heat until they look glossy.
5
Add Spices
Add salt, turmeric, garam masala, coriander powder, chilli powder and sugar and mix well.
6
Simmer
Lower the flame and let it simmer covered until it's cooked properly. Keep stirring 3-4 times in between
7
Add Aamchoor
Add the aamchoor, cook further for 2-3 minutes.
8
Garnish
Garnish it with coriander leaves.
9
Serve Hot
Serve kaddu ki sabzi, (also called sitafal ki sabzi) hot.
Also Known As
Glycemic Index
66 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Pumpkin curry | Begun Motor Tomato Torkari | Aloo rasedar | Batatyacha rassa bhaji |
|---|---|---|---|---|
| Calories | 83.6 kcal | 43.5 kcal | 86.4 kcal | 86.4 kcal |
| Carbs | 7.4 g | 6 g | 10.8 g | 10.8 g |
| Protein | 1.3 g | 2.8 g | 1.6 g | 1.6 g |
| Fat | 5.4 g | 0.9 g | 4.1 g | 4.1 g |
| Fiber | 3.7 g | 5.4 g | 1.9 g | 1.9 g |
| Sugar | 5.3 g | 1.1 g | 1.8 g | 1.8 g |
| Sodium | 685.2 mg | 367.7 mg | 203.5 mg | 203.5 mg |
| Cholesterol | 3.6 mg | 0 mg | 1.1 mg | 1.1 mg |
Health Goals Suitability
Weight Loss
At just 83.6 kcal per serving, this is an excellent choice for weight management. The 3.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.3g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — sodium (685.2mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (66) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~98.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~98.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Pumpkin curry stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (167.2-250.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Pumpkin curry contains 83.6 kcal (1.3g protein, 7.4g carbs, 5.4g fat). That's 84.5 kcal per 100g. You can track exact portions in the Hint app.
At just 83.6 kcal per serving, this is an excellent choice for weight management. The 3.7g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 66). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 66 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pumpkin curry has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pumpkin curry is light enough for dinner at 83.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pumpkin curry is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (66) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
