Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 600 g | Sweet · Cooling |
 Walnuts, chopped | 80 g | Sweet, Astringent · Heating |
 Fresh rosemary | 5 g | Pungent, Bitter, Astringent · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the diced pumpkin into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the chopped walnuts and fresh rosemary evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Pumpkin Walnut Herb Bake is baked until tender and served warm in a moderate portion. 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 Walnut Herb Bake
| Nutrient | Per 100g | Per Serving (1 serving (178g)) |
|---|---|---|
| Energy (Calories) | 124 kcal | 222 kcal |
| Protein | 2.6 g | 4.7 g |
| Total Carbohydrates | 7.4 g | 13.3 g |
| Dietary Fiber | 1.4 g | 2.6 g |
| Total Sugars | 2.6 g | 4.7 g |
| Total Fat | 10.5 g | 18.8 g |
| Calcium | 37.7 mg | 67.4 mg |
| Iron | 1.22 mg | 2.18 mg |
| Magnesium | 29.5 mg | 52.8 mg |
| Phosphorus | 76.7 mg | 137.1 mg |
| Potassium | 345 mg | 616 mg |
| Sodium | 272 mg | 487 mg |
| Zinc | 0.63 mg | 1.13 mg |
| Copper | 0.29 mg | 0.52 mg |
| Manganese | 0.51 mg | 0.92 mg |
| Selenium | 0.8 µg | 1.5 µg |
| Vitamin C | 7.9 mg | 14.0 mg |
| Vitamin A (RAE) | 359.0 µg | 641.7 µg |
| Vitamin E | 4.18 mg | 7.47 mg |
| Vitamin K | 5.7 µg | 10.2 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.66 mg | 1.17 mg |
| Vitamin B6 | 0.12 mg | 0.21 mg |
| Folate (DFE) | 26.1 µg | 46.7 µg |
| Choline | 11.4 mg | 20.4 mg |
