Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 120 g | Sweet · Cooling |
 Pumpkin, peeled and finely diced | 190 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
- Set aside 1450 ml (about 6 cups) freshly boiled water for Pumpkin Rice Peya, reserving about 60 ml to correct the final consistency.
- Cook the rice and pumpkin in abundant water under a loose lid. Maintain moderate heat for 6–8 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Mash the softest pumpkin pieces through the swollen grains. Work over medium-low heat for 7–9 minutes; continue once a grain pressed between two fingers has no chalky center.
- Add fennel, salt, and ghee to the flowing peya. Keep the pan over gentle medium heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Pumpkin Rice 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)
Pumpkin Rice 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 Rice Peya
| Nutrient | Per 100g | Per Serving (1 serving (444g)) |
|---|---|---|
| Energy (Calories) | 33 kcal | 146 kcal |
| Protein | 0.6 g | 2.7 g |
| Total Carbohydrates | 6.2 g | 27.5 g |
| Dietary Fiber | 0.2 g | 0.9 g |
| Total Sugars | 0.3 g | 1.3 g |
| Total Fat | 0.6 g | 2.8 g |
| Calcium | 8.7 mg | 38.5 mg |
| Iron | 0.41 mg | 1.81 mg |
| Magnesium | 4.4 mg | 19.7 mg |
| Phosphorus | 13.3 mg | 59.1 mg |
| Potassium | 47 mg | 209 mg |
| Sodium | 69 mg | 308 mg |
| Zinc | 0.12 mg | 0.54 mg |
| Copper | 0.04 mg | 0.17 mg |
| Manganese | 0.10 mg | 0.43 mg |
| Selenium | 1.1 µg | 4.7 µg |
| Vitamin C | 1.0 mg | 4.4 mg |
| Vitamin A (RAE) | 50.3 µg | 223.4 µg |
| Vitamin E | 0.14 mg | 0.61 mg |
| Vitamin K | 0.2 µg | 0.8 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.20 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.36 mg | 1.59 mg |
| Vitamin B6 | 0.02 mg | 0.08 mg |
| Folate (DFE) | 27.9 µg | 123.7 µg |
| Choline | 1.4 mg | 6.2 mg |
