Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Mung beans, split and rinsed | 135 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
- Bring 1450 ml (about 6 cups) water to a boil in a separate kettle and hold it hot, covered, so Pumpkin Mung Yusha never loses its simmer.
- Simmer the mung until soft before adding the pumpkin dice. Maintain steady low heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Mash several orange pieces to give the broth gentle body. Take 7–9 minutes over moderate heat, using the stated texture and aroma as the final guide.
- Add fennel, salt, and ghee to the finished yusha. Keep the pan over medium-low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Pumpkin Mung Yusha 5 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 Yusha 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 Yusha
| Nutrient | Per 100g | Per Serving (1 serving (445g)) |
|---|---|---|
| Energy (Calories) | 34 kcal | 153 kcal |
| Protein | 1.9 g | 8.6 g |
| Total Carbohydrates | 5.5 g | 24.5 g |
| Dietary Fiber | 1.4 g | 6.0 g |
| Total Sugars | 0.8 g | 3.5 g |
| Total Fat | 0.7 g | 3.0 g |
| Calcium | 16.6 mg | 74.1 mg |
| Iron | 0.62 mg | 2.78 mg |
| Magnesium | 17.0 mg | 75.7 mg |
| Phosphorus | 33.1 mg | 147.4 mg |
| Potassium | 132 mg | 586 mg |
| Sodium | 70 mg | 311 mg |
| Zinc | 0.25 mg | 1.11 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.10 mg | 0.45 mg |
| Selenium | 0.7 µg | 2.9 µg |
| Vitamin C | 1.3 mg | 5.8 mg |
| Vitamin A (RAE) | 48.2 µg | 214.8 µg |
| Vitamin E | 0.16 mg | 0.72 mg |
| Vitamin K | 0.8 µg | 3.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.24 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.13 mg |
| Niacin (Vitamin B3) | 0.24 mg | 1.08 mg |
| Vitamin B6 | 0.04 mg | 0.16 mg |
| Folate (DFE) | 49.0 µg | 218.1 µg |
| Choline | 8.4 mg | 37.3 mg |
