Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 100 g | Sweet · Cooling |
 Mung beans, split and rinsed | 95 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 170 g | Sweet · Cooling |
 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
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Pumpkin Mung Peya never loses its simmer.
- Simmer the rice and mung until tender before adding pumpkin. Maintain steady low heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Cook until the orange cubes break easily beneath the ladle. Maintain moderate heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Loosen the peya, season it, and finish with ghee. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pumpkin Mung Peya 4 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 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 Pumpkin Mung Peya
| Nutrient | Per 100g | Per Serving (1 serving (457g)) |
|---|---|---|
| Energy (Calories) | 46 kcal | 211 kcal |
| Protein | 1.7 g | 7.9 g |
| Total Carbohydrates | 8.2 g | 37.6 g |
| Dietary Fiber | 1.0 g | 4.4 g |
| Total Sugars | 0.6 g | 2.8 g |
| Total Fat | 0.8 g | 3.5 g |
| Calcium | 12.8 mg | 58.4 mg |
| Iron | 0.66 mg | 3.02 mg |
| Magnesium | 13.1 mg | 59.9 mg |
| Phosphorus | 29.4 mg | 134.7 mg |
| Potassium | 103 mg | 469 mg |
| Sodium | 68 mg | 310 mg |
| Zinc | 0.24 mg | 1.08 mg |
| Copper | 0.08 mg | 0.37 mg |
| Manganese | 0.12 mg | 0.57 mg |
| Selenium | 1.3 µg | 5.8 µg |
| Vitamin C | 1.1 mg | 5.0 mg |
| Vitamin A (RAE) | 45.4 µg | 207.7 µg |
| Vitamin E | 0.15 mg | 0.68 mg |
| Vitamin K | 0.6 µg | 2.9 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.11 mg |
| Niacin (Vitamin B3) | 0.40 mg | 1.84 mg |
| Vitamin B6 | 0.03 mg | 0.16 mg |
| Folate (DFE) | 55.1 µg | 252.0 µg |
| Choline | 6.3 mg | 28.9 mg |
