Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet flour, freshly sifted | 230 g | Sweet, Astringent · Cooling |
 Pumpkin, steamed and mashed | 240 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 Ragi Pumpkin Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Mix mashed pumpkin, cumin, and salt 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.
- Pat the pliable dough into small rounds on greased paper. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Ragi Pumpkin Roti, preheat the griddle over medium heat for 5 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Peel the rounds onto a hot griddle and cook both faces. 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 Ragi 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)
Ragi 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 Ragi Pumpkin Roti
| Nutrient | Per 100g | Per Serving (1 serving (171g)) |
|---|---|---|
| Energy (Calories) | 142 kcal | 244 kcal |
| Protein | 2.9 g | 5.0 g |
| Total Carbohydrates | 25.0 g | 42.9 g |
| Dietary Fiber | 4.0 g | 6.9 g |
| Total Sugars | 1.1 g | 1.9 g |
| Total Fat | 3.4 g | 5.9 g |
| Calcium | 137.0 mg | 235.4 mg |
| Iron | 2.31 mg | 3.97 mg |
| Magnesium | 56.0 mg | 96.2 mg |
| Phosphorus | 89.4 mg | 153.5 mg |
| Potassium | 280 mg | 481 mg |
| Sodium | 230 mg | 395 mg |
| Zinc | 1.00 mg | 1.71 mg |
| Copper | 0.28 mg | 0.48 mg |
| Manganese | 1.14 mg | 1.95 mg |
| Selenium | 5.3 µg | 9.0 µg |
| Vitamin C | 3.2 mg | 5.5 mg |
| Vitamin A (RAE) | 171.8 µg | 295.1 µg |
| Vitamin E | 0.52 mg | 0.90 mg |
| Vitamin K | 1.7 µg | 2.8 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.69 mg | 1.19 mg |
| Vitamin B6 | 0.04 mg | 0.07 mg |
| Folate (DFE) | 5.7 µg | 9.7 µg |
| Choline | 3.6 mg | 6.2 mg |
