Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 105 g | Sweet · Heating |
 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
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Oat Pumpkin Peya never loses its simmer.
- Cook the pumpkin until soft enough to mash into its broth. Maintain steady low heat for 11–13 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in the oats and fennel and simmer until silky. Maintain moderate heat for 6–8 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Season the thin peya and finish it with ghee. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Oat Pumpkin Peya 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)
Oat Pumpkin Peya 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 Oat Pumpkin Peya
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 31 kcal | 136 kcal |
| Protein | 0.9 g | 4.0 g |
| Total Carbohydrates | 4.8 g | 21.1 g |
| Dietary Fiber | 0.7 g | 3.2 g |
| Total Sugars | 0.3 g | 1.5 g |
| Total Fat | 1.0 g | 4.4 g |
| Calcium | 9.9 mg | 43.2 mg |
| Iron | 0.37 mg | 1.62 mg |
| Magnesium | 11.0 mg | 48.1 mg |
| Phosphorus | 30.0 mg | 131.2 mg |
| Potassium | 60 mg | 261 mg |
| Sodium | 70 mg | 308 mg |
| Zinc | 0.27 mg | 1.16 mg |
| Copper | 0.05 mg | 0.20 mg |
| Manganese | 0.02 mg | 0.11 mg |
| Selenium | 1.8 µg | 7.7 µg |
| Vitamin C | 1.0 mg | 4.2 mg |
| Vitamin A (RAE) | 48.6 µg | 212.8 µg |
| Vitamin E | 0.15 mg | 0.66 mg |
| Vitamin K | 0.3 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.14 mg | 0.61 mg |
| Vitamin B6 | 0.01 mg | 0.06 mg |
| Folate (DFE) | 3.6 µg | 15.6 µg |
| Choline | 3.4 mg | 14.9 mg |
