Mediterranean Diet Kadoo Ki Subji (Pumpkin Curry)

Experience a delicious fusion of wholesome ingredients with this Mediterranean Diet Kadoo Ki Subji (Pumpkin Curry). This vibrant vegetarian dish combines the warm, earthy spices of traditional Indian cuisine—like cumin, turmeric, and coriander—with the heart-healthy benefits of olive oil, a Mediterranean staple. Tender cubes of pumpkin are simmered in a rich, flavorful tomato-based sauce, creating a cozy yet nutrient-packed meal. Finished with a tangy splash of lemon juice and a sprinkle of fresh cilantro, this easy-to-make pumpkin curry pairs perfectly with whole-grain bread, quinoa, or a simple green salad. Ready in just 45 minutes, it’s a healthy, vegan-friendly recipe ideal for those seeking a satisfying plant-based option that aligns seamlessly with the Mediterranean diet.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Pumpkin
• 2 tablespoons Olive oil
• 1 medium, finely chopped Onion
• 4 cloves, minced Garlic
• 1 inch, grated Ginger
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Ground coriander
• 2 medium, chopped Tomatoes
• 1 teaspoon, or to taste Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons, chopped Fresh cilantro
• 1 cup Water
• 1 tablespoon Lemon juice

Directions

Step 1

Peel the pumpkin and cut it into small cubes.

Step 2

Heat olive oil in a large pan over medium heat.

Step 3

Add cumin seeds and let them sizzle for a few seconds until aromatic.

Step 4

Add the chopped onion and sauté until it turns golden brown.

Step 5

Stir in minced garlic and grated ginger, cooking for another 1-2 minutes.

Step 6

Mix in the turmeric powder, red chili powder, and ground coriander, and sauté for 30 seconds.

Step 7

Add chopped tomatoes to the pan and cook until they soften, about 5 minutes.

Step 8

Add the cubed pumpkin, salt, and black pepper, stirring well to coat the pumpkin with the spices.

Step 9

Pour in the water, bring the mixture to a boil, then reduce the heat to a simmer.

Step 10

Cover the pan and let it cook for 15-20 minutes, or until the pumpkin is tender.

Step 11

Uncover and increase the heat to evaporate any excess liquid if necessary, stirring occasionally.

Step 12

Once the pumpkin is cooked and the curry thickened, turn off the heat.

Step 13

Stir in lemon juice and garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	(1224.9g)

Amount per serving	% Daily Value*
Calories	556.1

Total Fat 31.1g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2402.7mg	0%
Total Carbohydrate 68.9g	0%
Dietary Fiber 10.4g	0%
Total Sugars 28.5g
Protein 11.4g	0%

Vitamin D 0IU	0%
Calcium 259.0mg	0%
Iron 9.2mg	0%
Potassium 2794.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.6%

Protein: 7.6%

Carbs: 45.8%