Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Firm tofu, cubed | 320 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 360 g | Sweet · Cooling |
 Fresh coconut, grated | 140 g | Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh basil | 18 g | Pungent · Heating |
 Coconut oil | 18 g | Sweet · Cooling |
 Fresh ginger | 7 g | Pungent · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 620 g | Whole culinary ingredient |
Step-by-Step Preparation
- Blend the fresh coconut with half the water and strain or leave it fine-textured for a rustic coconut base.
- Warm the coconut oil and bloom the ginger and coriander.
- Add the cubed firm tofu and diced pumpkin with the turmeric and fresh basil; turn for two minutes.
- Pour in the coconut mixture and remaining water, add rock salt, and simmer gently until everything is tender.
- Keep the final boil brief so the coconut sauce stays smooth, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original Southeast Asian coconut-curry adaptation)
Tofu Pumpkin Coconut Curry uses freshly blended coconut for a warm, dairy-free curry. 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 Tofu Pumpkin Coconut Curry
| Nutrient | Per 100g | Per Serving (1 serving (373g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 310 kcal |
| Protein | 4.3 g | 16.2 g |
| Total Carbohydrates | 3.9 g | 14.7 g |
| Dietary Fiber | 1.6 g | 6.1 g |
| Total Sugars | 1.3 g | 4.7 g |
| Total Fat | 6.3 g | 23.5 g |
| Calcium | 158.3 mg | 591.4 mg |
| Iron | 1.15 mg | 4.30 mg |
| Magnesium | 20.9 mg | 77.9 mg |
| Phosphorus | 64.2 mg | 239.9 mg |
| Potassium | 178 mg | 664 mg |
| Sodium | 137 mg | 511 mg |
| Zinc | 0.55 mg | 2.06 mg |
| Copper | 0.17 mg | 0.62 mg |
| Manganese | 0.33 mg | 1.23 mg |
| Selenium | 4.8 µg | 18.0 µg |
| Vitamin C | 2.8 mg | 10.5 mg |
| Vitamin A (RAE) | 105.8 µg | 395.3 µg |
| Vitamin E | 0.34 mg | 1.28 mg |
| Vitamin K | 5.3 µg | 19.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.12 mg |
| Vitamin B6 | 0.04 mg | 0.16 mg |
| Folate (DFE) | 13.4 µg | 50.1 µg |
| Choline | 3.5 mg | 12.9 mg |
