Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked black beans | 420 g | Sweet, Astringent · Neutral |
 Pumpkin, diced | 340 g | Sweet · Cooling |
 Fresh cilantro | 20 g | Astringent, Bitter · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cooked black beans and prepare the diced pumpkin.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and fresh cilantro; turn everything through the seasoned oil.
- Pour in the water, add rock salt, and simmer until the flavors combine and the beans are very tender.
- Mash a small portion to thicken the sauce naturally, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international bean-dish adaptation)
Black Bean Pumpkin Pot is a thoroughly cooked bean main with a moist sauce. 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 Black Bean Pumpkin Pot
| Nutrient | Per 100g | Per Serving (1 serving (314g)) |
|---|---|---|
| Energy (Calories) | 135 kcal | 424 kcal |
| Protein | 7.6 g | 23.8 g |
| Total Carbohydrates | 22.8 g | 71.5 g |
| Dietary Fiber | 5.4 g | 16.9 g |
| Total Sugars | 1.5 g | 4.6 g |
| Total Fat | 2.0 g | 6.3 g |
| Calcium | 51.3 mg | 161.1 mg |
| Iron | 2.09 mg | 6.57 mg |
| Magnesium | 62.1 mg | 194.9 mg |
| Phosphorus | 131.6 mg | 413.1 mg |
| Potassium | 601 mg | 1886 mg |
| Sodium | 159 mg | 499 mg |
| Zinc | 1.33 mg | 4.18 mg |
| Copper | 0.32 mg | 1.02 mg |
| Manganese | 0.40 mg | 1.27 mg |
| Selenium | 1.2 µg | 3.7 µg |
| Vitamin C | 2.9 mg | 9.1 mg |
| Vitamin A (RAE) | 120.8 µg | 379.4 µg |
| Vitamin E | 0.62 mg | 1.96 mg |
| Vitamin K | 8.0 µg | 25.1 µg |
| Thiamin (Vitamin B1) | 0.32 mg | 1.00 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.31 mg |
| Niacin (Vitamin B3) | 0.84 mg | 2.65 mg |
| Vitamin B6 | 0.12 mg | 0.36 mg |
| Folate (DFE) | 153.8 µg | 483.0 µg |
| Choline | 24.7 mg | 77.5 mg |
