Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 680 g | Sweet · Cooling |
 Fennel seeds | 5 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil | 16 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the diced pumpkin into even pieces.
- Warm the olive oil; bloom the cumin and soften the fennel seeds.
- Add the main ingredients and water, bring to a boil, then lower to a steady simmer.
- Cook until everything is completely tender; mash or blend all of the soup to give the broth body.
- Add the rock salt, simmer for three more minutes, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-soup adaptation)
Pumpkin Fennel Soup is a vegetable-forward soup served warm with a fully cooked texture. 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 Fennel Soup
| Nutrient | Per 100g | Per Serving (1 serving (489g)) |
|---|---|---|
| Energy (Calories) | 18 kcal | 87 kcal |
| Protein | 0.4 g | 2.0 g |
| Total Carbohydrates | 2.5 g | 12.0 g |
| Dietary Fiber | 0.3 g | 1.4 g |
| Total Sugars | 1.0 g | 4.7 g |
| Total Fat | 0.9 g | 4.5 g |
| Calcium | 13.8 mg | 67.3 mg |
| Iron | 0.43 mg | 2.12 mg |
| Magnesium | 6.3 mg | 31.1 mg |
| Phosphorus | 17.3 mg | 84.6 mg |
| Potassium | 125 mg | 613 mg |
| Sodium | 102 mg | 501 mg |
| Zinc | 0.13 mg | 0.66 mg |
| Copper | 0.05 mg | 0.27 mg |
| Manganese | 0.07 mg | 0.32 mg |
| Selenium | 0.1 µg | 0.5 µg |
| Vitamin C | 3.2 mg | 15.6 mg |
| Vitamin A (RAE) | 148.0 µg | 724.8 µg |
| Vitamin E | 0.50 mg | 2.44 mg |
| Vitamin K | 0.9 µg | 4.3 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.23 mg | 1.13 mg |
| Vitamin B6 | 0.02 mg | 0.11 mg |
| Folate (DFE) | 5.6 µg | 27.3 µg |
| Choline | 2.9 mg | 14.1 mg |
