Pumpkin or Squash??
My wife loves to cook this Squash vegetable..sometimes, I am confuse if the right term is really pumpkin or squash..but in our language we call it Kurbis. .This kind of vegetables have a lot of vitamins as you can see below info..I love this vegetables too..I just eating it since my wife cook it sometimes. It is only seasonal here in our place that’s why she don’t cook it all the time..I could remember as she threw some seeds in my compost pit, some grew up and she had a good harvest..
COOKING
Pumpkins are very versatile in their uses for cooking, from the fleshy shell, to the seeds, to even the flowers; most parts of the pumpkin are edible. Traditionally, pumpkin is a very popular Halloween and Thanksgiving staple. Although most people use store-bought canned pumpkin, homemade pumpkin purée can serve the same purpose.
When ripe, the pumpkin can be boiled, baked, steamed, or roasted. Often, it is made into pie, various kinds of which are a traditional staple of the Canadian and American Thanksgiving holiday. Pumpkins that are still small and green may be eaten in the same way as the vegetable marrow/zucchini. Pumpkins can also be eaten mashed or incorporated into soup. In the Middle East, pumpkin is used for sweet dishes; a well-known sweet delicacy is called halawa yaqtin. In South Asian countries such as India, pumpkin is cooked with butter, sugar, and spices in a dish called kadu ka halwa. In Guangxi province, China, the leaves of the pumpkin plant are consumed as a cooked vegetable or in soups. In Australia, pumpkin is often roasted in conjunction with other vegetables. In Japan, small pumpkins are served in savory dishes, including tempura. In Thailand, small pumpkins are steamed with custard inside and served as a dessert. In Italy it can be used with cheeses as a savory stuffing for ravioli. Also, pumpkin can be used to flavor both alcoholic and nonalcoholic beverages.
Pumpkin, raw
Nutritional value per 100 g (3.5 oz)
Energy 10 kcal 60 kJ
Carbohydrates 6.5 g
– Sugars 1.36 g
– Dietary fiber 0.5 g
Fat 0.1 g
– saturated 0.05 g
– monounsaturated 0.01 g
– polyunsaturated 0.01 g
Protein 1.0 g
Vitamin A equiv. 369 μg 41%
– β-carotene 3100 μg 29%
Thiamin (Vit. B1) 0.05 mg 4%
Riboflavin (Vit. B2) 0.110 mg 7%
Niacin (Vit. B3) 0.6 mg 4%
Pantothenic acid (B5) 0.298 mg 6%
Vitamin B6 0.061 mg 5%
Folate (Vit. B9) 16 μg 4%
Vitamin C 9 mg 15%
Vitamin E 1.06 mg 7%
Calcium 21 mg 2%
Iron 0.8 mg 6%
Magnesium 12 mg 3%
Phosphorus 44 mg 6%
Potassium 340 mg 7%
Sodium 1 mg 0%
Zinc 0.32 mg 3%
Percentages are relative to US
recommendations for adults.
Source: USDA Nutrient database
