Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, peeled and cut into slim pieces | 360 g | Sweet · Cooling |
 Green beans, cut into short lengths | 220 g | Sweet, Astringent · Cooling |
 Potatoes, peeled and cut into slim pieces | 180 g | Sweet, Astringent · Cooling |
 Mustard seeds, ready for tempering | 4 g | Pungent · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Mustard oil, for the pan | 20 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 170 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 170 ml (about 3/4 cup) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Pop mustard in the warm oil, add turmeric, and lay the potato pieces in the pan first. Keep the pan over medium heat for 30–45 seconds, covering it briefly if needed, until the seeds finish popping without darkening.
- Add the beans and pumpkin in stages, sprinkle with hot water. Keep the pan over low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Cover so the vegetables steam in their mingled juices. Keep the pot covered over steady low heat for 4–6 minutes; check once at the midpoint and continue until a thin knife slides through the largest piece without resistance.
- Uncover and turn the mixture carefully until the pumpkin lightly coats the other pieces. Keep this stage to 7–9 minutes over moderate heat and stop when a grain pressed between two fingers has no chalky center.
- Season the chorchori. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Bengali Pumpkin Bean Chorchori for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Pumpkin binds several vegetables into a soft-edged Bengali chorchori Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Bengali Pumpkin Bean Chorchori
| Nutrient | Per 100g | Per Serving (1 serving (240g)) |
|---|---|---|
| Energy (Calories) | 52 kcal | 126 kcal |
| Protein | 1.3 g | 3.1 g |
| Total Carbohydrates | 7.6 g | 18.2 g |
| Dietary Fiber | 1.3 g | 3.1 g |
| Total Sugars | 1.9 g | 4.7 g |
| Total Fat | 2.3 g | 5.6 g |
| Calcium | 20.7 mg | 49.7 mg |
| Iron | 0.83 mg | 2.00 mg |
| Magnesium | 16.7 mg | 40.1 mg |
| Phosphorus | 39.3 mg | 94.2 mg |
| Potassium | 263 mg | 631 mg |
| Sodium | 165 mg | 396 mg |
| Zinc | 0.26 mg | 0.62 mg |
| Copper | 0.09 mg | 0.22 mg |
| Manganese | 0.18 mg | 0.42 mg |
| Selenium | 1.2 µg | 2.9 µg |
| Vitamin C | 9.9 mg | 23.7 mg |
| Vitamin A (RAE) | 167.8 µg | 402.7 µg |
| Vitamin E | 0.52 mg | 1.24 mg |
| Vitamin K | 10.7 µg | 25.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.61 mg | 1.46 mg |
| Vitamin B6 | 0.11 mg | 0.27 mg |
| Folate (DFE) | 17.1 µg | 41.0 µg |
| Choline | 9.6 mg | 23.0 mg |
