Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 130 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 220 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · 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 Rest-Day Bowl never loses its simmer.
- Simmer the mung and pumpkin until both become completely tender. Maintain gentle medium heat for 18–20 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Whisk the pot gently and add hot water for a flowing texture. Whisk for 30 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Finish with fennel, salt, and ghee before serving. 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 Rest-Day Bowl 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 Rest-Day Bowl 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 Rest-Day Bowl
| Nutrient | Per 100g | Per Serving (1 serving (454g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 156 kcal |
| Protein | 1.9 g | 8.4 g |
| Total Carbohydrates | 5.4 g | 24.3 g |
| Dietary Fiber | 1.3 g | 5.9 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 0.8 g | 3.5 g |
| Calcium | 16.4 mg | 74.6 mg |
| Iron | 0.61 mg | 2.77 mg |
| Magnesium | 16.4 mg | 74.5 mg |
| Phosphorus | 32.4 mg | 147.2 mg |
| Potassium | 133 mg | 605 mg |
| Sodium | 68 mg | 311 mg |
| Zinc | 0.24 mg | 1.11 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.10 mg | 0.45 mg |
| Selenium | 0.6 µg | 2.8 µg |
| Vitamin C | 1.5 mg | 6.7 mg |
| Vitamin A (RAE) | 57.5 µg | 261.5 µg |
| Vitamin E | 0.18 mg | 0.83 mg |
| Vitamin K | 0.8 µg | 3.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.24 mg | 1.11 mg |
| Vitamin B6 | 0.04 mg | 0.16 mg |
| Folate (DFE) | 46.6 µg | 211.9 µg |
| Choline | 8.1 mg | 37.0 mg |
