Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearled barley, soaked and drained | 205 g | Sweet, Astringent · Cooling |
 Brown lentils, rinsed and drained | 190 g | Astringent, Sweet · Cooling |
 Pumpkin, peeled and cut into small cubes | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Olive oil, for finishing | 18 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Hemanta Barley Pumpkin Lentil never loses its simmer.
- For Hemanta Barley Pumpkin Lentil, cover the pearled barley with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked barley and brown lentils until nearly tender. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Add pumpkin and ginger and simmer until the broth gains body. Maintain medium-low heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the winter stew and finish with olive oil before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Barley Pumpkin Lentil 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Hemanta Barley Pumpkin Lentil is composed for hemanta with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Hemanta Barley Pumpkin Lentil
| Nutrient | Per 100g | Per Serving (1 serving (461g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 411 kcal |
| Protein | 4.1 g | 18.9 g |
| Total Carbohydrates | 15.9 g | 73.3 g |
| Dietary Fiber | 3.1 g | 14.4 g |
| Total Sugars | 0.8 g | 3.6 g |
| Total Fat | 1.4 g | 6.3 g |
| Calcium | 12.8 mg | 59.2 mg |
| Iron | 1.22 mg | 5.62 mg |
| Magnesium | 22.5 mg | 103.8 mg |
| Phosphorus | 66.0 mg | 304.7 mg |
| Potassium | 181 mg | 835 mg |
| Sodium | 89 mg | 409 mg |
| Zinc | 0.71 mg | 3.26 mg |
| Copper | 0.16 mg | 0.75 mg |
| Manganese | 0.38 mg | 1.76 mg |
| Selenium | 4.3 µg | 19.6 µg |
| Vitamin C | 2.0 mg | 9.5 mg |
| Vitamin A (RAE) | 74.2 µg | 342.3 µg |
| Vitamin E | 0.88 mg | 4.08 mg |
| Vitamin K | 1.5 µg | 7.1 µg |
| Thiamin (Vitamin B1) | 0.17 mg | 0.79 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.89 mg | 4.09 mg |
| Vitamin B6 | 0.10 mg | 0.47 mg |
| Folate (DFE) | 54.2 µg | 250.3 µg |
| Choline | 11.5 mg | 53.0 mg |
