Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 420 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 360 g | Sweet · Cooling |
 Cinnamon | 1 g | Sweet, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the cooked chickpeas and diced pumpkin in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and cinnamon, fresh ginger; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Chickpea Pumpkin Stew is a moist, slowly simmered international 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 Chickpea Pumpkin Stew
| Nutrient | Per 100g | Per Serving (1 serving (441g)) |
|---|---|---|
| Energy (Calories) | 66 kcal | 292 kcal |
| Protein | 2.2 g | 9.8 g |
| Total Carbohydrates | 7.7 g | 34.0 g |
| Dietary Fiber | 1.9 g | 8.6 g |
| Total Sugars | 1.6 g | 7.2 g |
| Total Fat | 3.2 g | 14.3 g |
| Calcium | 20.7 mg | 91.5 mg |
| Iron | 0.97 mg | 4.28 mg |
| Magnesium | 15.2 mg | 67.3 mg |
| Phosphorus | 48.0 mg | 211.9 mg |
| Potassium | 141 mg | 623 mg |
| Sodium | 165 mg | 730 mg |
| Zinc | 0.43 mg | 1.90 mg |
| Copper | 0.11 mg | 0.50 mg |
| Manganese | 0.05 mg | 0.20 mg |
| Selenium | 0.9 µg | 4.2 µg |
| Vitamin C | 2.2 mg | 9.6 mg |
| Vitamin A (RAE) | 87.1 µg | 385.0 µg |
| Vitamin E | 0.76 mg | 3.34 mg |
| Vitamin K | 3.3 µg | 14.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.10 mg |
| Vitamin B6 | 0.04 mg | 0.19 mg |
| Folate (DFE) | 39.4 µg | 174.3 µg |
| Choline | 11.3 mg | 49.8 mg |
