Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, cut | 460 g | Sweet · Cooling |
 Cooked brown lentils, drained | 280 g | Astringent, Sweet · Cooling |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh rosemary | 4 g | Pungent, Bitter, Astringent · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Heat the oven and cut the pumpkin cut and drained cooked brown lentils into evenly sized pieces.
- Toss with the olive oil, fresh rosemary, rock salt.
- Spread in one layer on a wide tray so steam can escape.
- Roast until the centers are tender and the edges are browned, turning once midway.
- Rest for three minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international roasted-vegetable adaptation)
Pumpkin Lentil Tray Roast is roasted until tender and served warm rather than as a cold side. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Pumpkin Lentil Tray Roast
| Nutrient | Per 100g | Per Serving (1 serving (193g)) |
|---|---|---|
| Energy (Calories) | 171 kcal | 331 kcal |
| Protein | 9.5 g | 18.4 g |
| Total Carbohydrates | 26.9 g | 52.0 g |
| Dietary Fiber | 4.2 g | 8.2 g |
| Total Sugars | 2.4 g | 4.6 g |
| Total Fat | 3.6 g | 6.9 g |
| Calcium | 27.0 mg | 52.2 mg |
| Iron | 2.89 mg | 5.58 mg |
| Magnesium | 24.6 mg | 47.6 mg |
| Phosphorus | 128.3 mg | 248.0 mg |
| Potassium | 451 mg | 872 mg |
| Sodium | 254 mg | 490 mg |
| Zinc | 1.38 mg | 2.67 mg |
| Copper | 0.35 mg | 0.68 mg |
| Manganese | 0.58 mg | 1.13 mg |
| Selenium | 0.2 µg | 0.4 µg |
| Vitamin C | 7.1 mg | 13.7 mg |
| Vitamin A (RAE) | 255.0 µg | 492.8 µg |
| Vitamin E | 2.82 mg | 5.44 mg |
| Vitamin K | 4.3 µg | 8.4 µg |
| Thiamin (Vitamin B1) | 0.35 mg | 0.67 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.28 mg |
| Niacin (Vitamin B3) | 1.31 mg | 2.52 mg |
| Vitamin B6 | 0.23 mg | 0.45 mg |
| Folate (DFE) | 183.6 µg | 354.8 µg |
| Choline | 39.8 mg | 76.9 mg |
