Recipe: Sweet pumpkin raitha (curd based sauce) using Sprig 6 Pepper medley

Come January and it is the season of sweet pumpkin.   In fact, it is customary to eat sweet pumpkins during this season with the winter slowly coming to an end and the weather gradually becoming warmer. Loaded with antioxidants and vitamins, these brightly colored goodies truly pack a punch in terms of their numerous health benefits.

Rich in dietary fibre, sweet pumpkins are supposed to be excellent for the heart, while helping to lower blood pressure and also improving vision. The rich content of vitamin C and potassium support overall good health. They are also known to lower the risk of bladder stones and even boost the immunity system.

Sliced sweet pumpkin
Sliced sweet pumpkin

Last but not the least, while cutting and cooking this super food, do not throw away the seeds! They are rich in zinc and contain heart healthy magnesium apart from having anti-diabetic properties.  So next time, just dry roast the seeds, add salt and snack on them during the day:)

Here is a healthy sweet pumpkin raitha that incorporates the goodness of fresh coconut, pepper, mustard and red chillies.  Perfect for the chilly weather during January, the pepper gives a unique touch to this dish.  I used Six Pepper Medley from Sprig for it is a mix of several exotic peppers including Black, White, Green, Pink, Sichuan and Cubeb peppercorns. Packed in a glass bottle that has a grinder below, this is perfect for both cooking as well as seasoning.



  • 2 cups sweet pumpkin cut into medium squares
  • 3 tbsp freshly grated coconut
  • 1 tsp mustard seeds
  • 2-3 red chillies
  • 1+1 tsp ground Sprig 6 Pepper medley
  • 5-6 curry leaves
  • 1 tsp coconut oil
  • Thick curd for mixing
Sweet pumpkin raitha: main ingredients
Sweet pumpkin raitha: main ingredients


  • Remove the skin from the sweet pumpkin, cut it into medium sized squares. Add water just enough to cover the pieces and allow to cook in sim.
  • Continue to cook till the pumpkin is well cooked and soft.
  • Grind raw red chillies, mustard, one tsp ground Sprig 6 pepper medley and freshly grated coconut with a little water to form a smooth paste.
  • Take a bowl and add the ground mixture as well as boiled sweet pumpkin and mix well.
  • Add curd and salt to taste.
  • Heat coconut oil in a pan, add mustard seeds. Once the seeds splutter, add red chillies, curry leaves and pour over the curd mixture or raitha.
  • Garnish with one tsp of ground Sprig 6 pepper medley and serve. Tastes best with hot rice or rotis.
Sweet pumpkin raitha
Sweet pumpkin raitha

Disclaimer: This post is in collaboration with Sprig but, views and opinions, as always are my own.  

13 thoughts on “Recipe: Sweet pumpkin raitha (curd based sauce) using Sprig 6 Pepper medley

  1. Looks so so delicious Rashmi! We make sweet pumpkin raita the same way but addition of the pepper makes it sound interesting:) Lovely, spicy twist to the dish:)

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