Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Red lentils, rinsed until clear | 130 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 180 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1450 ml (about 6 cups) water for Masoor Pumpkin Soft Broth; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the red lentils and pumpkin until no firm pieces remain. Maintain moderate heat for 18–20 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Whisk the mixture smooth and add hot water for lightness. Whisk for 50 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Finish with fennel, salt, and a small spoon of ghee. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Masoor Pumpkin Soft Broth 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Masoor Pumpkin Soft Broth is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Masoor Pumpkin Soft Broth
| Nutrient | Per 100g | Per Serving (1 serving (444g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 153 kcal |
| Protein | 1.9 g | 8.3 g |
| Total Carbohydrates | 5.4 g | 23.8 g |
| Dietary Fiber | 0.9 g | 4.0 g |
| Total Sugars | 0.3 g | 1.2 g |
| Total Fat | 0.8 g | 3.3 g |
| Calcium | 10.2 mg | 45.2 mg |
| Iron | 0.65 mg | 2.90 mg |
| Magnesium | 7.0 mg | 31.1 mg |
| Phosphorus | 26.8 mg | 119.1 mg |
| Potassium | 86 mg | 383 mg |
| Sodium | 70 mg | 309 mg |
| Zinc | 0.31 mg | 1.38 mg |
| Copper | 0.12 mg | 0.52 mg |
| Manganese | 0.15 mg | 0.66 mg |
| Selenium | 0.03 µg | 0.1 µg |
| Vitamin C | 1.1 mg | 4.8 mg |
| Vitamin A (RAE) | 48.1 µg | 213.7 µg |
| Vitamin E | 0.12 mg | 0.55 mg |
| Vitamin K | 0.2 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.18 mg | 0.80 mg |
| Vitamin B6 | 0.04 mg | 0.16 mg |
| Folate (DFE) | 16.6 µg | 73.5 µg |
| Choline | 1.0 mg | 4.2 mg |
