Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice | 280 g | Sweet · Cooling |
 Pumpkin, diced | 280 g | Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the diced pumpkin, coriander seeds and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Pumpkin Rice Pot is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Rice Pot
| Nutrient | Per 100g | Per Serving (1 serving (337g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 317 kcal |
| Protein | 1.8 g | 6.0 g |
| Total Carbohydrates | 18.2 g | 61.4 g |
| Dietary Fiber | 0.5 g | 1.8 g |
| Total Sugars | 0.6 g | 2.0 g |
| Total Fat | 1.5 g | 5.1 g |
| Calcium | 16.2 mg | 54.5 mg |
| Iron | 1.26 mg | 4.24 mg |
| Magnesium | 10.0 mg | 33.9 mg |
| Phosphorus | 35.4 mg | 119.3 mg |
| Potassium | 102 mg | 345 mg |
| Sodium | 148 mg | 498 mg |
| Zinc | 0.32 mg | 1.09 mg |
| Copper | 0.08 mg | 0.28 mg |
| Manganese | 0.26 mg | 0.89 mg |
| Selenium | 3.3 µg | 11.1 µg |
| Vitamin C | 1.9 mg | 6.6 mg |
| Vitamin A (RAE) | 99.1 µg | 334.4 µg |
| Vitamin E | 0.29 mg | 0.96 mg |
| Vitamin K | 0.4 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 1.01 mg | 3.41 mg |
| Vitamin B6 | 0.05 mg | 0.16 mg |
| Folate (DFE) | 83.7 µg | 282.2 µg |
| Choline | 3.2 mg | 10.9 mg |
