Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed until clear | 190 g | Sweet · Cooling |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into chunks | 300 g | Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Cilantro leaves, roughly chopped | 24 g | Astringent, Bitter · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1250 ml (about 5 1/4 cups) water for Pitta Coriander Pumpkin Khichdi; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the rice, split mung, pumpkin, and ground coriander together until the grains become very soft. Maintain low heat for 20–22 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Press a few pumpkin chunks into the broth while leaving the rest visible in the khichdi. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- For Pitta Coriander Pumpkin Khichdi, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season, fold in ghee, and scatter chopped cilantro over the meal after removing it from heat. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Pitta Coriander Pumpkin Khichdi 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)
Pitta Coriander Pumpkin Khichdi is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Coriander Pumpkin Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (490g)) |
|---|---|---|
| Energy (Calories) | 79 kcal | 386 kcal |
| Protein | 3.0 g | 14.6 g |
| Total Carbohydrates | 14.4 g | 70.5 g |
| Dietary Fiber | 1.8 g | 8.7 g |
| Total Sugars | 1.0 g | 5.0 g |
| Total Fat | 1.2 g | 5.7 g |
| Calcium | 22.3 mg | 109.6 mg |
| Iron | 1.20 mg | 5.87 mg |
| Magnesium | 22.6 mg | 110.8 mg |
| Phosphorus | 51.5 mg | 252.8 mg |
| Potassium | 181 mg | 890 mg |
| Sodium | 84 mg | 413 mg |
| Zinc | 0.41 mg | 2.03 mg |
| Copper | 0.13 mg | 0.66 mg |
| Manganese | 0.23 mg | 1.10 mg |
| Selenium | 2.3 µg | 11.3 µg |
| Vitamin C | 2.2 mg | 10.7 mg |
| Vitamin A (RAE) | 77.5 µg | 380.1 µg |
| Vitamin E | 0.27 mg | 1.34 mg |
| Vitamin K | 4.8 µg | 23.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.58 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.71 mg | 3.50 mg |
| Vitamin B6 | 0.06 mg | 0.29 mg |
| Folate (DFE) | 94.8 µg | 465.2 µg |
| Choline | 10.7 mg | 52.3 mg |
