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Pumpkin Seeds -2 Spoon
Lunch • India
How to Make Pumpkin Seeds Chutney (Traditional & Healthy Version)
Pumpkin Seeds Chutney, known locally as kaddu ke beej ki chutney, is a nutritious and flavorful Indian accompaniment that has been cherished across regions for its health benefits and unique taste. Traditionally prepared in many Indian households, especially in the southern and western states, this chutney uses roasted pumpkin seeds blended with fresh coriander (dhaniya), green chillies, and a hint of lime. The earthy nuttiness of pumpkin seeds paired with tangy and spicy notes makes it a delightful addition to any meal. In India, pumpkin seeds are considered a powerhouse of nutrients and are often incorporated into meals as a healthy snack or chutney, especially during festivals like Navratri, when nutritious fasting foods are in demand. This recipe not only brings out the authentic flavors of Indian cuisine but also offers a modern, health-conscious twist perfect for calorie tracking. The chutney can be enjoyed as a side with steamed rice, roti, or even as a spread on multigrain atta bread for a quick, wholesome lunch. Its versatility and ease of preparation make it a popular choice among those looking for both taste and nutrition in their daily meals.
Ingredients(for 2 tablespoons per serving)
- 2 tablespoons Pumpkin seeds (kaddu ke beej) (lightly roasted)
- 1/2 cup Fresh coriander leaves (dhaniya) (washed and chopped)
- 2 tablespoons Fresh coconut (grated) - optional
- 1 Green chilli (adjust as per taste)
- 1 teaspoon Lemon juice (freshly squeezed)
- 1/2 teaspoon Cumin seeds (jeera)
- to taste Salt (sendha namak for fasting)
- 2-3 tablespoons Water (as needed for grinding)
- 1/4 teaspoon Mustard seeds (rai) (for tempering) - optional
- 5-6 Curry leaves (fresh) - optional
- 1 teaspoon Cold-pressed coconut oil (for tempering) - optional
Instructions
- 1
Dry roast pumpkin seeds (kaddu ke beej) on a tawa over low heat for 3-4 minutes until they pop and turn slightly golden. Set aside to cool.
5 minutes
Keep stirring to avoid burning and ensure even roasting.
- 2
In a mixer, add roasted pumpkin seeds, fresh coriander leaves, grated coconut, green chilli, cumin seeds, salt, and lemon juice.
3 minutes
Add coconut for creaminess, but you can skip it for lower calories.
- 3
Add water gradually and grind to a smooth chutney consistency. Scrape down the sides as needed.
5 minutes
Use chilled water to keep chutney fresh and vibrant green.
- 4
For optional tempering, heat coconut oil in a small pan, add mustard seeds and allow to splutter. Add curry leaves and sauté briefly.
2 minutes
Tempering enhances flavor but can be skipped for oil-free version.
Why This Dish is Healthy
This chutney is a heart-healthy, low-calorie vegetarian option that fits well into balanced Indian diets. Its high protein and fiber content make it satiating, helping to control hunger and support weight loss. With no refined sugars or processed ingredients, it’s suitable for diabetics, kids, and fitness enthusiasts. The use of natural, whole ingredients ensures maximum nutrition with every serving.
Pumpkin seeds are an excellent source of plant-based protein, healthy fats, dietary fiber, magnesium, zinc, and antioxidants. This chutney provides essential minerals and vitamins like vitamin E and B-complex. Using fresh herbs and minimal oil keeps the calorie count low, making it perfect for weight management. The inclusion of lemon juice adds vitamin C, while coconut and coriander support digestive health.
Pro Tips
- 💡Tip 1: Always roast pumpkin seeds to enhance their flavor and digestibility.
- 💡Tip 2: Use chilled water while grinding to retain the bright green color of coriander.
- 💡Tip 3: Adjust chili and lemon juice levels to suit your taste and dietary needs.
Storage & Serving
Store the chutney in an airtight container in the refrigerator for up to 2 days. Stir well before serving. For extended freshness, avoid adding tempering until ready to serve.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
