Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pigeon peas | 230 g | Sweet, Astringent · Heating |
 Pumpkin, diced | 360 g | Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · 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 | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the pigeon peas and diced pumpkin in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and coriander 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)
Pigeon Pea 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 Pigeon Pea Pumpkin Stew
| Nutrient | Per 100g | Per Serving (1 serving (443g)) |
|---|---|---|
| Energy (Calories) | 61 kcal | 269 kcal |
| Protein | 3.1 g | 13.8 g |
| Total Carbohydrates | 9.8 g | 43.4 g |
| Dietary Fiber | 2.3 g | 10.0 g |
| Total Sugars | 0.6 g | 2.5 g |
| Total Fat | 1.3 g | 6.0 g |
| Calcium | 27.9 mg | 123.8 mg |
| Iron | 1.03 mg | 4.58 mg |
| Magnesium | 28.9 mg | 128.3 mg |
| Phosphorus | 59.2 mg | 262.5 mg |
| Potassium | 258 mg | 1145 mg |
| Sodium | 115 mg | 509 mg |
| Zinc | 0.46 mg | 2.03 mg |
| Copper | 0.18 mg | 0.78 mg |
| Manganese | 0.27 mg | 1.21 mg |
| Selenium | 1.3 µg | 5.5 µg |
| Vitamin C | 1.9 mg | 8.6 mg |
| Vitamin A (RAE) | 86.7 µg | 384.5 µg |
| Vitamin E | 0.38 mg | 1.67 mg |
| Vitamin K | 0.8 µg | 3.7 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.42 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.52 mg | 2.32 mg |
| Vitamin B6 | 0.05 mg | 0.22 mg |
| Folate (DFE) | 62.4 µg | 276.7 µg |
| Choline | 1.7 mg | 7.6 mg |
