Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, peeled and finely diced | 300 g | Sweet · Cooling |
 Mung beans, split and rinsed | 120 g | Sweet, Astringent · Cooling |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Pumpkin Mung Soft Mash, heat 1450 ml (about 6 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the mung and pumpkin until both lose their firm outlines. Maintain low heat for 19–21 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Mash them together and loosen the puree with hot broth. Work off the heat for 1–2 minutes with a broad spoon, adding hot broth in 60 ml portions until no firm pieces remain and the mash falls softly from the spoon.
- Add cumin, salt, and ghee to the warm meal. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pumpkin Mung Soft Mash 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)
Pumpkin Mung Soft Mash 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 Pumpkin Mung Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (472g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 153 kcal |
| Protein | 1.7 g | 8.0 g |
| Total Carbohydrates | 5.1 g | 24.0 g |
| Dietary Fiber | 1.1 g | 5.3 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 0.8 g | 3.6 g |
| Calcium | 15.6 mg | 73.5 mg |
| Iron | 0.66 mg | 3.12 mg |
| Magnesium | 15.3 mg | 72.1 mg |
| Phosphorus | 31.1 mg | 146.9 mg |
| Potassium | 136 mg | 642 mg |
| Sodium | 66 mg | 312 mg |
| Zinc | 0.24 mg | 1.12 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.09 mg | 0.43 mg |
| Selenium | 0.6 µg | 2.7 µg |
| Vitamin C | 1.7 mg | 8.2 mg |
| Vitamin A (RAE) | 73.5 µg | 347.0 µg |
| Vitamin E | 0.22 mg | 1.06 mg |
| Vitamin K | 0.8 µg | 3.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.16 mg |
| Vitamin B6 | 0.03 mg | 0.16 mg |
| Folate (DFE) | 42.3 µg | 199.6 µg |
| Choline | 7.7 mg | 36.4 mg |
