Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 420 g | Sweet · Cooling |
 Spinach, chopped | 280 g | Astringent, Sweet · Cooling |
 Split mung dal | 120 g | Sweet, Astringent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 diced pumpkin and chopped spinach and split mung dal in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fennel seeds; 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)
Pumpkin Spinach 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 Pumpkin Spinach Stew
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 43 kcal | 196 kcal |
| Protein | 2.3 g | 10.6 g |
| Total Carbohydrates | 6.5 g | 29.4 g |
| Dietary Fiber | 1.7 g | 7.8 g |
| Total Sugars | 1.2 g | 5.2 g |
| Total Fat | 1.3 g | 5.7 g |
| Calcium | 35.8 mg | 161.5 mg |
| Iron | 1.24 mg | 5.59 mg |
| Magnesium | 30.2 mg | 135.9 mg |
| Phosphorus | 44.8 mg | 202.1 mg |
| Potassium | 257 mg | 1160 mg |
| Sodium | 124 mg | 557 mg |
| Zinc | 0.37 mg | 1.65 mg |
| Copper | 0.12 mg | 0.55 mg |
| Manganese | 0.26 mg | 1.16 mg |
| Selenium | 0.8 µg | 3.8 µg |
| Vitamin C | 6.9 mg | 31.0 mg |
| Vitamin A (RAE) | 172.6 µg | 777.9 µg |
| Vitamin E | 0.78 mg | 3.53 mg |
| Vitamin K | 76.5 µg | 344.6 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.91 mg |
| Vitamin B6 | 0.07 mg | 0.32 mg |
| Folate (DFE) | 75.5 µg | 340.2 µg |
| Choline | 11.5 mg | 51.7 mg |
