Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin seeds, toasted | 180 g | Sweet, Astringent, Bitter · Heating |
 Fresh cilantro | 60 g | Astringent, Bitter · Cooling |
 Green chili | 3 g | Pungent · Heating |
 Olive oil | 24 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 22 g | Sour · Heating |
 Cumin seeds, toasted | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 140 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cook or warm the toasted pumpkin seeds until fully tender, then let it cool from hot to warm.
- Prepare the fresh cilantro and green chili.
- Blend the base with the olive oil, cumin, rock salt, and enough water for a spoonable texture.
- Add the lemon juice and remaining ingredients and pulse until combined.
- Serve a small spoonful at room temperature with warm bread or vegetables.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian dip adaptation)
Pumpkin Seed Herb Salsa is a concentrated dip intended as a small accompaniment. 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 Seed Herb Salsa
| Nutrient | Per 100g | Per Serving (1 serving (54g)) |
|---|---|---|
| Energy (Calories) | 287 kcal | 156 kcal |
| Protein | 13.0 g | 7.1 g |
| Total Carbohydrates | 5.8 g | 3.1 g |
| Dietary Fiber | 3.1 g | 1.7 g |
| Total Sugars | 0.9 g | 0.5 g |
| Total Fat | 26.0 g | 14.2 g |
| Calcium | 37.3 mg | 20.3 mg |
| Iron | 4.41 mg | 2.41 mg |
| Magnesium | 251.4 mg | 137.0 mg |
| Phosphorus | 520.2 mg | 283.5 mg |
| Potassium | 427 mg | 233 mg |
| Sodium | 367 mg | 200 mg |
| Zinc | 3.33 mg | 1.82 mg |
| Copper | 0.60 mg | 0.33 mg |
| Manganese | 1.96 mg | 1.07 mg |
| Selenium | 4.1 µg | 2.2 µg |
| Vitamin C | 8.9 mg | 4.8 mg |
| Vitamin A (RAE) | 47.7 µg | 26.0 µg |
| Vitamin E | 16.83 mg | 9.17 mg |
| Vitamin K | 49.1 µg | 26.8 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.05 mg |
| Niacin (Vitamin B3) | 2.26 mg | 1.23 mg |
| Vitamin B6 | 0.09 mg | 0.05 mg |
| Folate (DFE) | 33.3 µg | 18.1 µg |
| Choline | 28.3 mg | 15.4 mg |
