Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearl millet, milled into flour | 230 g | Sweet · Heating |
 Pumpkin, steamed and mashed | 240 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, divided for the griddle | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Bajra Pumpkin Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Fold mashed pumpkin and crushed fennel into the millet flour. Mix with the heat off for 1–2 minutes, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Press the dough into compact rounds on a greased surface. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Bajra Pumpkin Roti, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Brown both sides gently and keep the cooked breads covered. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- For Bajra Pumpkin Roti, stack the cooked breads under a clean cloth for 4 minutes so steam softens their surfaces; serve them warm rather than holding them on the griddle.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Bajra Pumpkin Roti is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Bajra Pumpkin Roti
| Nutrient | Per 100g | Per Serving (1 serving (171g)) |
|---|---|---|
| Energy (Calories) | 151 kcal | 259 kcal |
| Protein | 4.1 g | 7.1 g |
| Total Carbohydrates | 23.3 g | 40.1 g |
| Dietary Fiber | 4.3 g | 7.4 g |
| Total Sugars | 1.2 g | 2.1 g |
| Total Fat | 4.6 g | 7.8 g |
| Calcium | 26.3 mg | 45.1 mg |
| Iron | 2.57 mg | 4.41 mg |
| Magnesium | 48.8 mg | 83.8 mg |
| Phosphorus | 115.7 mg | 198.8 mg |
| Potassium | 253 mg | 435 mg |
| Sodium | 229 mg | 394 mg |
| Zinc | 1.07 mg | 1.83 mg |
| Copper | 0.24 mg | 0.40 mg |
| Manganese | 0.47 mg | 0.80 mg |
| Selenium | 10.3 µg | 17.7 µg |
| Vitamin C | 3.3 mg | 5.7 mg |
| Vitamin A (RAE) | 180.3 µg | 309.7 µg |
| Vitamin E | 0.52 mg | 0.90 mg |
| Vitamin K | 1.6 µg | 2.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.54 mg | 0.93 mg |
| Vitamin B6 | 0.12 mg | 0.20 mg |
| Folate (DFE) | 5.6 µg | 9.6 µg |
| Choline | 3.4 mg | 5.9 mg |
