Pumpkin flowers 15 nos

Pumpkin Flowers Overview

Pumpkin flowers, also known as zucchini flowers or squash blossoms, are the edible flowers of the pumpkin plant (Cucurbita pepo). They are typically bright yellow or orange and have a delicate texture and slightly sweet, floral flavor. Pumpkin flowers are commonly used in various cuisines around the world and can be enjoyed raw in salads or cooked in numerous dishes.

Nutritional Value of Pumpkin Flowers (per 100g):

• Calories: 24 kcal
• Carbohydrates: 4.1g
• Fiber: 1.2g
• Protein: 2.1g
• Fat: 0.2g
• Vitamin A: 2,251 IU (about 45% of the daily recommended intake)
• Vitamin C: 20 mg (about 22% of the daily recommended intake)
• Calcium: 18 mg
• Iron: 0.6 mg
• Water Content: Approximately 91%

Health Benefits of Pumpkin Flowers:

1. Rich in Nutrients: They are high in vitamins A and C, which are vital for immune health and vision.
2. Low in Calories: Their low-calorie content makes them a healthy choice for weight management.
3. Digestive Health: The fiber content aids digestion and promotes gut health.
4. Antioxidant Properties: They contain antioxidants that help combat oxidative stress and inflammation.
5. Bone Health: The presence of calcium and vitamin K supports bone health.

How to Eat Pumpkin Flowers:

Pumpkin flowers can be enjoyed in various ways:

• Raw: Add to salads for a fresh crunch.
• Cooked: Stuff, sauté, or incorporate into soups, curries, and pasta dishes.

Recipes Using Pumpkin Flowers

Indian Recipes

1. Stuffed Pumpkin Flowers

• Ingredients:
  • Pumpkin flowers - 10
  • Cottage cheese (paneer) - 100g, crumbled
  • Green chili - 1, finely chopped
  • Coriander powder - 1/2 tsp
  • Garam masala - 1/4 tsp
  • Salt - to taste
  • Oil - for frying
• Method:
  1. In a bowl, mix crumbled paneer, green chili, coriander powder, garam masala, and salt.
  2. Gently open each pumpkin flower and stuff with the mixture.
  3. Heat oil in a pan and fry the stuffed flowers until golden. Serve hot.

2. Pumpkin Flower Curry

• Ingredients:
  • Pumpkin flowers - 10, chopped
  • Onion - 1, finely chopped
  • Tomato - 1, chopped
  • Ginger-garlic paste - 1 tsp
  • Turmeric powder - 1/2 tsp
  • Red chili powder - 1 tsp
  • Salt - to taste
  • Oil - 2 tbsp
  • Fresh coriander - for garnish
• Method:
  1. Heat oil in a pan; add chopped onion and sauté until golden.
  2. Add ginger-garlic paste and sauté until fragrant.
  3. Add tomato, turmeric powder, red chili powder, and salt; cook until the tomato is soft.
  4. Add chopped pumpkin flowers and cook for 5-7 minutes. Garnish with coriander.

3. Pumpkin Flower Fritters (Bhaji)

• Ingredients:
  • Pumpkin flowers - 10
  • Besan (gram flour) - 1 cup
  • Rice flour - 2 tbsp
  • Turmeric powder - 1/2 tsp
  • Red chili powder - 1 tsp
  • Salt - to taste
  • Water - as needed
  • Oil - for deep frying
• Method:
  1. In a bowl, mix besan, rice flour, turmeric, red chili powder, and salt.
  2. Gradually add water to form a thick batter.
  3. Dip each pumpkin flower in the batter and deep fry until golden brown.

4. Pumpkin Flower Raita

• Ingredients:
  • Pumpkin flowers - 5, chopped
  • Yogurt - 1 cup
  • Roasted cumin powder - 1/2 tsp
  • Salt - to taste
  • Fresh mint leaves - for garnish
• Method:
  1. Blanch the chopped pumpkin flowers in hot water for 2-3 minutes; drain and cool.
  2. In a bowl, whisk yogurt and add the blanched flowers, cumin powder, and salt.
  3. Garnish with mint leaves and serve chilled.

5. Pumpkin Flower Pulao

• Ingredients:
  • Basmati rice - 1 cup
  • Pumpkin flowers - 5, chopped
  • Onion - 1, sliced
  • Ginger-garlic paste - 1 tsp
  • Green chili - 1, slit
  • Whole spices (cinnamon, cardamom, cloves) - for tempering
  • Salt - to taste
  • Oil or ghee - 2 tbsp
• Method:
  1. Heat oil or ghee in a pot; add whole spices and sauté until fragrant.
  2. Add sliced onion and sauté until golden.
  3. Add ginger-garlic paste and green chili; sauté for a minute.
  4. Add chopped pumpkin flowers and sauté for 2-3 minutes.
  5. Add washed rice, salt, and water (1.5 cups); cook until the rice is done.

Non-Indian Recipes

1. Stuffed Zucchini Flowers

• Ingredients:
  • Pumpkin flowers - 10
  • Ricotta cheese - 1 cup
  • Parmesan cheese - 1/2 cup, grated
  • Lemon zest - 1 tsp
  • Olive oil - for drizzling
  • Salt and pepper - to taste
• Method:
  1. Preheat the oven to 375°F (190°C).
  2. In a bowl, mix ricotta, parmesan, lemon zest, salt, and pepper.
  3. Gently stuff each flower with the cheese mixture and place on a baking sheet.
  4. Drizzle with olive oil and bake for 15-20 minutes until golden.

2. Pumpkin Flower Risotto

• Ingredients:
  • Arborio rice - 1 cup
  • Pumpkin flowers - 5, chopped
  • Onion - 1, finely chopped
  • Vegetable broth - 4 cups
  • White wine - 1/2 cup (optional)
  • Parmesan cheese - 1/2 cup, grated
  • Olive oil - 2 tbsp
  • Salt and pepper - to taste
• Method:
  1. Heat olive oil in a pot; add onion and sauté until translucent.
  2. Add Arborio rice and cook for 1-2 minutes.
  3. Add white wine (if using) and stir until absorbed.
  4. Gradually add vegetable broth, one ladle at a time, stirring continuously.
  5. Once the rice is creamy and cooked, stir in chopped pumpkin flowers and parmesan. Season with salt and pepper.

3. Pumpkin Flower Quesadillas

• Ingredients:
  • Pumpkin flowers - 5, chopped
  • Tortillas - 4
  • Cheese (mozzarella or cheddar) - 1 cup, shredded
  • Olive oil - for frying
  • Salsa - for serving
• Method:
  1. Heat olive oil in a pan; add chopped pumpkin flowers and sauté for 2-3 minutes.
  2. Place a tortilla in the pan; sprinkle cheese and sautéed flowers on half.
  3. Fold the tortilla and cook until crispy on both sides. Serve with salsa.

4. Pumpkin Flower Soup

• Ingredients:
  • Pumpkin flowers - 5, chopped
  • Onion - 1, chopped
  • Garlic - 2 cloves, minced
  • Vegetable stock - 4 cups
  • Olive oil - 2 tbsp
  • Salt and pepper - to taste
• Method:
  1. Heat olive oil in a pot; add onion and garlic, sauté until soft.
  2. Add chopped pumpkin flowers and cook for 3-4 minutes.
  3. Pour in vegetable stock, bring to a boil, then simmer for 15 minutes.
  4. Blend until smooth, season with salt and pepper.

5. Pumpkin Flower Pasta

• Ingredients:
  • Pasta (spaghetti or fettuccine) - 200g
  • Pumpkin flowers - 5, chopped
  • Garlic - 2 cloves, minced
  • Olive oil - 2 tbsp
  • Parmesan cheese - 1/2 cup, grated
  • Salt and pepper - to taste
• Method:
  1. Cook pasta according to package instructions; reserve some pasta water.
  2. In a pan, heat olive oil; add garlic and sauté until fragrant.
  3. Add chopped pumpkin flowers and cook for 2-3 minutes.
  4. Toss in the cooked pasta and a splash of reserved water; mix well.
  5. Add parmesan, salt, and pepper; serve immediately.