Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, peeled and cut into cubes | 500 g | Sweet · Cooling |
 Fenugreek leaves, washed and chopped | 120 g | Bitter, Pungent · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Sesame oil, for the pan | 20 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 160 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 160 ml (about 3/4 cup) water for Gujarati Pumpkin Fenugreek Shaak; bring it to a full boil, then keep it covered and hot for the additions below.
- Warm cumin in sesame oil. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the pumpkin cubes and turmeric while the seeds are still fragrant. Keep the pan over steady low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Scatter over the chopped fenugreek, pour in a small amount of hot water. Keep the layer loose and even, with no pooled liquid, so every portion receives the same balance.
- Cover until the pumpkin is tender. Keep the pot covered over medium-low heat for 11–13 minutes; check once at the midpoint and continue until a thin knife slides through the largest piece without resistance.
- Uncover, add coriander and salt. Keep the pan over gentle medium heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Turn the pieces carefully as the remaining liquid evaporates. Keep this stage to 7–9 minutes over low heat and stop when a thin knife slides through the largest piece without resistance.
- Rest Gujarati Pumpkin Fenugreek Shaak for 3 minutes uncovered off the burner; turn the pieces once, check that no steam is softening the surface, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Bitter fenugreek balances sweet pumpkin in this simple Gujarati shaak Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Gujarati Pumpkin Fenugreek Shaak
| Nutrient | Per 100g | Per Serving (1 serving (203g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 183 kcal |
| Protein | 4.2 g | 8.5 g |
| Total Carbohydrates | 11.2 g | 22.8 g |
| Dietary Fiber | 4.3 g | 8.8 g |
| Total Sugars | 2.6 g | 5.3 g |
| Total Fat | 3.7 g | 7.5 g |
| Calcium | 245.3 mg | 499.7 mg |
| Iron | 5.99 mg | 12.20 mg |
| Magnesium | 67.8 mg | 138.2 mg |
| Phosphorus | 113.7 mg | 231.6 mg |
| Potassium | 445 mg | 907 mg |
| Sodium | 207 mg | 421 mg |
| Zinc | 0.67 mg | 1.37 mg |
| Copper | 0.09 mg | 0.19 mg |
| Manganese | 0.15 mg | 0.31 mg |
| Selenium | 0.4 µg | 0.8 µg |
| Vitamin C | 6.1 mg | 12.5 mg |
| Vitamin A (RAE) | 328.4 µg | 669.0 µg |
| Vitamin E | 1.29 mg | 2.62 mg |
| Vitamin K | 114.5 µg | 233.4 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.14 mg |
| Riboflavin (Vitamin B2) | 0.12 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.64 mg | 1.31 mg |
| Vitamin B6 | 0.09 mg | 0.18 mg |
| Folate (DFE) | 9.9 µg | 20.2 µg |
| Choline | 5.3 mg | 10.8 mg |
