Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 420 g | Sweet · Cooling |
 Peanuts, ground | 100 g | Sweet, Astringent · Heating |
 Cooked black beans | 280 g | Sweet, Astringent · Neutral |
 Tomato, chopped | 180 g | Sour, Sweet · Heating |
 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 ground peanuts and cooked black beans in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and chopped tomato; 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)
Peanut 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 Peanut Pumpkin Stew
| Nutrient | Per 100g | Per Serving (1 serving (490g)) |
|---|---|---|
| Energy (Calories) | 94 kcal | 461 kcal |
| Protein | 4.7 g | 23.3 g |
| Total Carbohydrates | 11.7 g | 57.1 g |
| Dietary Fiber | 3.0 g | 14.5 g |
| Total Sugars | 1.4 g | 6.8 g |
| Total Fat | 3.7 g | 18.3 g |
| Calcium | 32.1 mg | 157.2 mg |
| Iron | 1.29 mg | 6.31 mg |
| Magnesium | 38.3 mg | 187.7 mg |
| Phosphorus | 82.7 mg | 405.2 mg |
| Potassium | 348 mg | 1704 mg |
| Sodium | 103 mg | 507 mg |
| Zinc | 0.79 mg | 3.89 mg |
| Copper | 0.22 mg | 1.07 mg |
| Manganese | 0.30 mg | 1.45 mg |
| Selenium | 1.0 µg | 4.7 µg |
| Vitamin C | 3.2 mg | 15.9 mg |
| Vitamin A (RAE) | 95.2 µg | 466.7 µg |
| Vitamin E | 0.89 mg | 4.36 mg |
| Vitamin K | 2.3 µg | 11.4 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.87 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.30 mg |
| Niacin (Vitamin B3) | 1.09 mg | 5.34 mg |
| Vitamin B6 | 0.08 mg | 0.39 mg |
| Folate (DFE) | 80.5 µg | 394.4 µg |
| Choline | 14.6 mg | 71.4 mg |
