Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chickpea flour, freshly sifted | 230 g | Sweet, Astringent · Cooling |
 Pumpkin, steamed and mashed | 190 g | Sweet · Cooling |
 Cumin seeds, lightly crushed | 5 g | Pungent, Bitter · Heating |
 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 Besan Pumpkin Chilla; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Whisk mashed pumpkin and cumin into the chickpea batter. Whisk for 45–60 seconds until no flour pockets remain, then cover and rest the batter for 10 minutes before checking that it pours in a steady ribbon.
- For Besan Pumpkin Chilla, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Spread thick small rounds and leave their surfaces undisturbed. Spread to about 3 mm thick and leave the first face undisturbed for 90–120 seconds, until the rim looks dry and small bubbles open across the top.
- Turn carefully and cook until the centers no longer feel damp. Cook the second face over medium heat for 1–2 minutes, pressing the center once; remove it when the middle springs back and both faces are spotted.
- For Besan Pumpkin Chilla, stack the cooked rounds beneath a clean cloth for 3 minutes, then serve while the centers remain soft and the faces are still dry.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Besan Pumpkin Chilla 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 Besan Pumpkin Chilla
| Nutrient | Per 100g | Per Serving (1 serving (159g)) |
|---|---|---|
| Energy (Calories) | 175 kcal | 279 kcal |
| Protein | 8.5 g | 13.6 g |
| Total Carbohydrates | 23.2 g | 36.9 g |
| Dietary Fiber | 4.1 g | 6.6 g |
| Total Sugars | 4.8 g | 7.6 g |
| Total Fat | 5.4 g | 8.6 g |
| Calcium | 31.0 mg | 49.3 mg |
| Iron | 2.52 mg | 4.01 mg |
| Magnesium | 66.7 mg | 106.2 mg |
| Phosphorus | 131.9 mg | 210.1 mg |
| Potassium | 421 mg | 671 mg |
| Sodium | 269 mg | 429 mg |
| Zinc | 1.15 mg | 1.83 mg |
| Copper | 0.38 mg | 0.60 mg |
| Manganese | 0.64 mg | 1.02 mg |
| Selenium | 3.1 µg | 5.0 µg |
| Vitamin C | 2.7 mg | 4.4 mg |
| Vitamin A (RAE) | 152.0 µg | 242.1 µg |
| Vitamin E | 0.72 mg | 1.15 mg |
| Vitamin K | 3.9 µg | 6.2 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.85 mg | 1.36 mg |
| Vitamin B6 | 0.20 mg | 0.32 mg |
| Folate (DFE) | 162.6 µg | 259.0 µg |
| Choline | 3.3 mg | 5.2 mg |
