Serves: 4
Total Calories: 86

1 tablespoon peanut oil
1 teaspoon fenugreek seeds, coarsely ground
1/2 teaspoon black peppercorn, coarsely ground
1/8 teaspoon ground asafoetida
1 pound pumpkin, or any other orange squash, peeled and cut into 1/2-inch pieces
1 fresh green chili pepper, such as serrano, minced with seeds
1 teaspoon salt, or to taste
2 teaspoons , dried tamarind, powder
1 teaspoon dried coconut powder
1/2 cup finely chopped fresh cilantro, including soft stems
1 cup nonfat plain yogurt, whisked until smooth
1 teaspoon melted ghee
3 whole dried red chili peppers, such as chile de arbol
1 teaspoon black mustard seeds

1. Heat the oil in a medium nonstick saucepan over medium-high heat then add the fenugreek, black peppercorns, and asfoetida stir 30 seconds. Mix in the pumpkin, green chili pepper, and salt, and cook, stirring, over medium-high heat until heated through, about 2 minutes. Reduce the heat to low, cover the pan and cook, stirring occasionally, until the pumpkin is soft 20 to 30 minutes.

2. Add the tamarind and coconut during the last 5 minutes of cooking. When completely cooked, mix in the cilantro and let cool to room temperature. Transfer to a serving bowl and fold in the yogurt until just incorporated.

3. Heat the ghee in small nonstick saucepan over medium-high heat and add the red chili peppers and mustard seeds they should splutter upon contact with the hot oil, so cover the pan and lower the heat until the spluttering subsides. Quickly transfer to the yogurt bowl, mix lightly, and serve.

From "1,000 Indian Recipes." Copyright 2002 by Neelam Batra. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 86
Calories from Fat: 32

More Recipes from the 1000 Indian Recipes Cookbook:
* Yogurt Raitas and Pachadis
Banana Raita
Basic Cucumber Pachadis
Beet and Scallion Raita
Chopped Salad with Yogurt
Creamy Tofu Raita with Fresh Greens
Crispy Urad Dal Croquettes in Yogurt
Crumbled Tofu and Mint Chutney Raita
Crushed Lemon Pickle Raita
Cucumber and Radish Raita
Dried Fruit Raita
Fresh Spinach Raita with Ginger-Lime Pickle
Frozen Spinach Raita
Garlicky Roasted Chinese Eggplant Raita
Ginger and Scallion Raita
Grilled Zucchini and Pearl Onion Raita
Ground Lamb Raita
Kashmiri Morel Mushroom Raita
Mandarin Orange Raita
Mango Chutney Raita
Mango Raita with Fresh Ginger
Mustard Seed Raita
Pan-Roasted Eggplant Raita with Sesame Seeds
Potato Raita with Puréed Greens
Potato Raita with Roasted Cumin and Black Peppercorns
Potato and Beet Raita
Puréed Watercress Raita
Raita with Chickpea Flour Pancakes
Raita with Crispy Chickpea Batter Drops
Roasted Bell Pepper Raita
Sautéed Spinach Raita
Shredded Chicken Raita
Simple Mung Beans Croquettes Raita
Simple Salt and Pepper Raita
Spicy Mung Bean Croquettes Raita with Sonth Chutney
Spicy Raita with Lamb's Quarters
Spicy Yogurt with Mango and Coconut
Sprouted Beans and Vegetable Raita
Summer Iced Raita
Tomato Raita with Fresh Mint Leaves
Tomato and Cucumber Pachadi with Asafoetida
Tomato, Cucumber and Onion Yogurt
Traditional Grilled Eggplant Raita
Traditional Raita with Softened Chickpea Batter Drops
Traditional Urad Dal Croquettes Raita
Yogurt with Fried Green Tomato Chutney
Yogurt with Green Papaya and Coconut
Yogurt with Mashed Potato and Fresh Cilantro
Yogurt with Pressed Rice Flakes
Yogurt with Pumpkin and Tamarind
Yogurt with Sautéed Ripe Banana
Yogurt with Sautéed Tomatoes and Coconut