Added to stews or curries for sweetness and body

Added to stews or curries for sweetness and body recipe videos

This dish is a smooth, sweet purée made from starchy root vegetables, most commonly pumpkin or squash. It is typically prepared by steaming or boiling the vegetable until tender, then mashing or blending it to a velvety consistency. It's a staple ingredient in many cuisines, particularly in South and Southeast Asia, where it's used to add natural sweetness, color, and a thick, luxurious body to savory dishes.

🍽️ Nutrition at a glance

This is a carbohydrate-rich food, providing energy primarily from complex starches and natural sugars. It is a good source of dietary fiber and is notably high in Vitamin A (as beta-carotene), which supports vision and immune health, with a typical serving containing around 80-120 calories.

Nutrition breakdown

Calories	95 kcal
Protein	2 g
Carbs	22 g
Fat	0.2 g
Fiber	4 g
Sugar	8 g
Sodium	35 mg
Vitamin A	12200 IU
Potassium	505 mg
Vitamin C	15 mg
Manganese	0.3 mg
Vitamin E	2.0 mg
Magnesium	22 mg
Iron	1.0 mg
Phosphorus	55 mg

Per 1 cup (245 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a brilliant culinary hack for balancing flavors, as its subtle sweetness can counteract the heat of chilies or the acidity of tomatoes in a curry. Nutritionally, its vibrant orange color is a direct indicator of its high beta-carotene content, an antioxidant that the body converts into Vitamin A.