Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 270 g | Sweet · Cooling |
 Pumpkin, diced | 240 g | Sweet · Cooling |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Coconut oil | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Coconut oil in a heavy pot and bloom the cumin.
- Add the diced pumpkin, grated fresh coconut, curry leaves and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Coconut Pumpkin Rice is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Coconut Pumpkin Rice
| Nutrient | Per 100g | Per Serving (1 serving (338g)) |
|---|---|---|
| Energy (Calories) | 104 kcal | 352 kcal |
| Protein | 1.8 g | 6.0 g |
| Total Carbohydrates | 17.9 g | 60.5 g |
| Dietary Fiber | 0.8 g | 2.5 g |
| Total Sugars | 0.8 g | 2.6 g |
| Total Fat | 2.8 g | 9.5 g |
| Calcium | 15.6 mg | 52.7 mg |
| Iron | 1.26 mg | 4.25 mg |
| Magnesium | 9.9 mg | 33.5 mg |
| Phosphorus | 36.6 mg | 123.7 mg |
| Potassium | 103 mg | 347 mg |
| Sodium | 148 mg | 500 mg |
| Zinc | 0.34 mg | 1.14 mg |
| Copper | 0.09 mg | 0.31 mg |
| Manganese | 0.25 mg | 0.84 mg |
| Selenium | 3.5 µg | 11.8 µg |
| Vitamin C | 1.8 mg | 5.9 mg |
| Vitamin A (RAE) | 76.0 µg | 257.0 µg |
| Vitamin E | 0.28 mg | 0.96 mg |
| Vitamin K | 2.0 µg | 6.6 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.98 mg | 3.31 mg |
| Vitamin B6 | 0.05 mg | 0.16 mg |
| Folate (DFE) | 81.1 µg | 274.5 µg |
| Choline | 3.2 mg | 10.8 mg |
