Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Cooked chickpeas | 420 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 340 g | Sweet · Cooling |
 Fresh rosemary | 4 g | Pungent, Bitter, Astringent · Heating |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the cooked chickpeas and prepare the diced pumpkin.
- Warm the olive oil, bloom the cumin, and cook the vegetables until they begin to soften.
- Add the beans and fresh rosemary; turn everything through the seasoned oil.
- Pour in the water, add rock salt, and simmer until the flavors combine and the beans are very tender.
- Mash a small portion to thicken the sauce naturally, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international bean-dish adaptation)
Chickpea Pumpkin Rosemary Pot is a thoroughly cooked bean main with a moist sauce. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Chickpea Pumpkin Rosemary Pot
| Nutrient | Per 100g | Per Serving (1 serving (310g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 288 kcal |
| Protein | 3.1 g | 9.7 g |
| Total Carbohydrates | 10.6 g | 32.8 g |
| Dietary Fiber | 2.6 g | 8.1 g |
| Total Sugars | 2.3 g | 7.0 g |
| Total Fat | 4.6 g | 14.2 g |
| Calcium | 25.8 mg | 80.0 mg |
| Iron | 1.33 mg | 4.11 mg |
| Magnesium | 20.1 mg | 62.2 mg |
| Phosphorus | 66.3 mg | 205.6 mg |
| Potassium | 191 mg | 593 mg |
| Sodium | 234 mg | 725 mg |
| Zinc | 0.59 mg | 1.82 mg |
| Copper | 0.15 mg | 0.47 mg |
| Manganese | 0.05 mg | 0.14 mg |
| Selenium | 1.2 µg | 3.9 µg |
| Vitamin C | 2.9 mg | 9.1 mg |
| Vitamin A (RAE) | 117.8 µg | 365.1 µg |
| Vitamin E | 1.05 mg | 3.25 mg |
| Vitamin K | 4.7 µg | 14.5 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.34 mg | 1.04 mg |
| Vitamin B6 | 0.06 mg | 0.19 mg |
| Folate (DFE) | 56.2 µg | 174.4 µg |
| Choline | 15.8 mg | 49.0 mg |
