Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked brown lentils | 420 g | Astringent, Sweet · Cooling |
 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 brown lentils 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)
Lentil Pumpkin Cilantro 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 Lentil Pumpkin Cilantro Pot
| Nutrient | Per 100g | Per Serving (1 serving (314g)) |
|---|---|---|
| Energy (Calories) | 139 kcal | 435 kcal |
| Protein | 8.6 g | 27.0 g |
| Total Carbohydrates | 23.1 g | 72.6 g |
| Dietary Fiber | 3.8 g | 11.9 g |
| Total Sugars | 1.4 g | 4.5 g |
| Total Fat | 1.9 g | 5.9 g |
| Calcium | 21.9 mg | 68.7 mg |
| Iron | 2.59 mg | 8.13 mg |
| Magnesium | 20.6 mg | 64.7 mg |
| Phosphorus | 107.8 mg | 338.6 mg |
| Potassium | 331 mg | 1039 mg |
| Sodium | 159 mg | 500 mg |
| Zinc | 1.20 mg | 3.78 mg |
| Copper | 0.30 mg | 0.93 mg |
| Manganese | 0.51 mg | 1.62 mg |
| Selenium | 0.1 µg | 0.4 µg |
| Vitamin C | 4.4 mg | 13.8 mg |
| Vitamin A (RAE) | 121.5 µg | 381.5 µg |
| Vitamin E | 2.13 mg | 6.70 mg |
| Vitamin K | 7.8 µg | 24.4 µg |
| Thiamin (Vitamin B1) | 0.31 mg | 0.97 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.33 mg |
| Niacin (Vitamin B3) | 1.06 mg | 3.34 mg |
| Vitamin B6 | 0.20 mg | 0.63 mg |
| Folate (DFE) | 165.5 µg | 519.7 µg |
| Choline | 34.7 mg | 109.0 mg |
