Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, steamed and mashed | 300 g | Sweet · Cooling |
 Oat milk, unsweetened and warmed | 650 g | Sweet · Neutral |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Coriander seeds, ground | 3 g | Astringent, Bitter, Sweet · Cooling |
| Water, freshly boiled | 500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 500 ml (about 2 cups) water and 650 ml oat drink for Pumpkin Fennel Oat Cup; heat them separately over low heat so neither addition dilutes or cools the next stage unexpectedly.
- Whisk the pumpkin into part of the warm oat drink until smooth. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Return it to the pan with fennel and coriander and heat gently. Use low heat for 4–6 minutes, stirring every minute, until steam wisps rise and tiny bubbles ring the edge without a boil.
- Serve the unsweetened plant-milk cup warm in small portions. Keep the heat off for 2 minutes, stir until the final addition dissolves or disperses, and serve warm rather than piping hot.
- Let Pumpkin Fennel Oat Cup settle for 4 minutes, check that it is warm or gently cool rather than extreme in temperature, and divide it evenly among four cups.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Pumpkin Fennel Oat Cup is a food beverage for enjoyment and seasonal balance, not a medicinal treatment Vata: serve warm and sip slowly. Pitta: keep sourness and pungency mild and omit extra chili. Kapha: minimize sweetener and keep rich plant-milk portions small.
USDA Nutrition Facts for Pumpkin Fennel Oat Cup
| Nutrient | Per 100g | Per Serving (1 serving (364g)) |
|---|---|---|
| Energy (Calories) | 27 kcal | 98 kcal |
| Protein | 0.6 g | 2.1 g |
| Total Carbohydrates | 4.0 g | 14.5 g |
| Dietary Fiber | 0.5 g | 1.9 g |
| Total Sugars | 1.5 g | 5.4 g |
| Total Fat | 1.1 g | 4.1 g |
| Calcium | 79.2 mg | 288.7 mg |
| Iron | 0.34 mg | 1.25 mg |
| Magnesium | 8.1 mg | 29.6 mg |
| Phosphorus | 20.2 mg | 73.4 mg |
| Potassium | 85 mg | 311 mg |
| Sodium | 21 mg | 77 mg |
| Zinc | 0.17 mg | 0.63 mg |
| Copper | 0.05 mg | 0.17 mg |
| Manganese | 0.05 mg | 0.17 mg |
| Selenium | 0.8 µg | 2.9 µg |
| Vitamin C | 2.0 mg | 7.1 mg |
| Vitamin A (RAE) | 87.7 µg | 319.6 µg |
| Vitamin E | 0.38 mg | 1.40 mg |
| Vitamin K | 0.9 µg | 3.3 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.17 mg | 0.62 mg |
| Vitamin B6 | 0.02 mg | 0.06 mg |
| Folate (DFE) | 4.2 µg | 15.3 µg |
| Choline | 2.6 mg | 9.4 mg |
