Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, steamed and mashed | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Cumin seeds, toasted and crushed | 5 g | Pungent, Bitter · Heating |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Sesame oil, measured for blending | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 18 g (about 1 tablespoon) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Mash the steamed pumpkin while it remains warm. Keep this stage to 5–7 minutes over gentle medium heat and stop when a thin knife slides through the largest piece without resistance.
- Beat in ginger, cumin, oil, and lemon until glossy. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season the chutney and leave a few soft pieces visible. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Pumpkin Ginger Chutney for 20 minutes, taste only after the flavors settle, and refrigerate any unused portion in a clean covered container.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Pumpkin Ginger Chutney 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 Ginger Chutney
| Nutrient | Per 100g | Per Serving (1 serving (46g)) |
|---|---|---|
| Energy (Calories) | 64 kcal | 30 kcal |
| Protein | 1.2 g | 0.6 g |
| Total Carbohydrates | 7.1 g | 3.3 g |
| Dietary Fiber | 0.8 g | 0.3 g |
| Total Sugars | 2.6 g | 1.2 g |
| Total Fat | 4.2 g | 1.9 g |
| Calcium | 32.7 mg | 15.1 mg |
| Iron | 1.64 mg | 0.76 mg |
| Magnesium | 16.7 mg | 7.7 mg |
| Phosphorus | 46.3 mg | 21.4 mg |
| Potassium | 334 mg | 154 mg |
| Sodium | 527 mg | 244 mg |
| Zinc | 0.35 mg | 0.16 mg |
| Copper | 0.13 mg | 0.06 mg |
| Manganese | 0.16 mg | 0.07 mg |
| Selenium | 0.4 µg | 0.2 µg |
| Vitamin C | 10.6 mg | 4.9 mg |
| Vitamin A (RAE) | 369.3 µg | 170.8 µg |
| Vitamin E | 1.03 mg | 0.48 mg |
| Vitamin K | 1.5 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.60 mg | 0.28 mg |
| Vitamin B6 | 0.07 mg | 0.03 mg |
| Folate (DFE) | 14.7 µg | 6.8 µg |
| Choline | 8.3 mg | 3.8 mg |
