Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, blanched and cut into small batons | 380 g | Sweet · Cooling |
 Lemon juice, freshly squeezed | 45 g | Sour · Heating |
 Fennel seeds, toasted and crushed | 7 g | Sweet, Pungent, Bitter · Cooling |
 Sesame oil, warmed and cooled | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- For Pumpkin Fennel Quick Pickle, measure 45 g (about 3 tablespoons) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Blanch the pumpkin only until its raw firmness begins to ease. Use a full boil for 60–90 seconds, drain immediately, and spread the pieces in one layer for 5 minutes until their surfaces are dry.
- Dry the batons and coat them with fennel, lemon, oil, and salt. Leave the salted or cooked pieces in one layer for 5 minutes, then blot every cut face so no visible moisture remains.
- Rest the pickle briefly and keep the pieces intact. Cover loosely and stand at room temperature for 15 minutes, then taste one piece and keep the remainder crisp and intact.
- Transfer Pumpkin Fennel Quick Pickle to the dry jar after its stated rest, close the lid, and refrigerate any unused portion with a clean spoon kept nearby.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Pumpkin Fennel Quick Pickle is a concentrated accompaniment; use a small portion with a compatible meal Vata: pair it with warm moist food and avoid an oversized raw portion. Pitta: reduce sourness and hot chili where present. Kapha: keep oil and sweetener restrained while favoring pungent aromatics.
USDA Nutrition Facts for Pumpkin Fennel Quick Pickle
| Nutrient | Per 100g | Per Serving (1 serving (56g)) |
|---|---|---|
| Energy (Calories) | 65 kcal | 37 kcal |
| Protein | 1.2 g | 0.7 g |
| Total Carbohydrates | 7.2 g | 4.1 g |
| Dietary Fiber | 1.3 g | 0.7 g |
| Total Sugars | 2.6 g | 1.5 g |
| Total Fat | 4.3 g | 2.4 g |
| Calcium | 38.8 mg | 22.1 mg |
| Iron | 1.02 mg | 0.58 mg |
| Magnesium | 16.7 mg | 9.5 mg |
| Phosphorus | 45.8 mg | 26.1 mg |
| Potassium | 324 mg | 184 mg |
| Sodium | 428 mg | 244 mg |
| Zinc | 0.33 mg | 0.19 mg |
| Copper | 0.13 mg | 0.07 mg |
| Manganese | 0.21 mg | 0.12 mg |
| Selenium | 0.3 µg | 0.2 µg |
| Vitamin C | 13.1 mg | 7.4 mg |
| Vitamin A (RAE) | 356.0 µg | 202.5 µg |
| Vitamin E | 0.96 mg | 0.54 mg |
| Vitamin K | 1.5 µg | 0.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.60 mg | 0.34 mg |
| Vitamin B6 | 0.07 mg | 0.04 mg |
| Folate (DFE) | 14.5 µg | 8.2 µg |
| Choline | 7.4 mg | 4.2 mg |
