Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 520 g | Sweet · Cooling |
 Cooked brown lentils | 320 g | Astringent, Sweet · Cooling |
 Fresh rosemary | 4 g | Pungent, Bitter, Astringent · Heating |
 Olive oil | 22 g | Sweet, Bitter, Astringent · Heating |
 Dried oregano | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Cut the diced pumpkin into even pieces and place them in a wide bowl.
- Add the olive oil, oregano, and rock salt; toss until every piece is lightly coated.
- Arrange the mixture in a shallow baking dish and distribute the cooked brown lentils and fresh rosemary evenly.
- Bake until the vegetables are tender and the top is lightly browned without becoming dry.
- Rest for five minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international vegetable-bake adaptation)
Pumpkin Lentil Herb Bake is baked until tender and served warm in a moderate portion. 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 Pumpkin Lentil Herb Bake
| Nutrient | Per 100g | Per Serving (1 serving (218g)) |
|---|---|---|
| Energy (Calories) | 168 kcal | 367 kcal |
| Protein | 9.7 g | 21.1 g |
| Total Carbohydrates | 27.4 g | 59.9 g |
| Dietary Fiber | 4.4 g | 9.7 g |
| Total Sugars | 2.4 g | 5.2 g |
| Total Fat | 3.0 g | 6.6 g |
| Calcium | 32.4 mg | 70.8 mg |
| Iron | 3.03 mg | 6.63 mg |
| Magnesium | 25.7 mg | 56.1 mg |
| Phosphorus | 129.9 mg | 283.8 mg |
| Potassium | 458 mg | 1000 mg |
| Sodium | 225 mg | 491 mg |
| Zinc | 1.40 mg | 3.06 mg |
| Copper | 0.36 mg | 0.78 mg |
| Manganese | 0.61 mg | 1.32 mg |
| Selenium | 0.2 µg | 0.5 µg |
| Vitamin C | 7.1 mg | 15.5 mg |
| Vitamin A (RAE) | 255.1 µg | 557.5 µg |
| Vitamin E | 2.89 mg | 6.32 mg |
| Vitamin K | 6.1 µg | 13.4 µg |
| Thiamin (Vitamin B1) | 0.35 mg | 0.77 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.32 mg |
| Niacin (Vitamin B3) | 1.33 mg | 2.91 mg |
| Vitamin B6 | 0.24 mg | 0.52 mg |
| Folate (DFE) | 186.2 µg | 406.9 µg |
| Choline | 40.3 mg | 88.0 mg |
