Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Toor dal | 220 g | Sweet, Astringent · Heating |
 Pumpkin, diced | 300 g | Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the toor dal and soak it for 25 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced pumpkin and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Toor Dal with Pumpkin pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. 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 Toor Dal with Pumpkin
| Nutrient | Per 100g | Per Serving (1 serving (439g)) |
|---|---|---|
| Energy (Calories) | 58 kcal | 257 kcal |
| Protein | 3.0 g | 13.1 g |
| Total Carbohydrates | 9.3 g | 41.0 g |
| Dietary Fiber | 2.1 g | 9.3 g |
| Total Sugars | 0.5 g | 2.1 g |
| Total Fat | 1.3 g | 5.8 g |
| Calcium | 26.0 mg | 114.2 mg |
| Iron | 1.04 mg | 4.59 mg |
| Magnesium | 27.6 mg | 121.3 mg |
| Phosphorus | 56.0 mg | 246.1 mg |
| Potassium | 243 mg | 1068 mg |
| Sodium | 116 mg | 509 mg |
| Zinc | 0.43 mg | 1.91 mg |
| Copper | 0.17 mg | 0.74 mg |
| Manganese | 0.28 mg | 1.23 mg |
| Selenium | 1.2 µg | 5.1 µg |
| Vitamin C | 1.6 mg | 7.1 mg |
| Vitamin A (RAE) | 81.5 µg | 358.5 µg |
| Vitamin E | 0.22 mg | 0.98 mg |
| Vitamin K | 0.3 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.49 mg | 2.17 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 59.8 µg | 263.2 µg |
| Choline | 1.8 mg | 8.1 mg |
