Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Quinoa, rinsed until free of foam | 210 g | Sweet, Astringent · Heating |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Coconut oil, for finishing | 18 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Heat 1050 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cook the split mung until half tender, then add the quinoa and pumpkin cubes. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season the simmering pot with ground fennel and continue until the grains open and the pumpkin softens. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Pitta Pumpkin Quinoa Mung Bowl, 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.
- Fold in coconut oil, adjust the salt, and keep the complete bowl pleasantly moist. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Rest Pitta Pumpkin Quinoa Mung Bowl 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 Pumpkin Quinoa Mung Bowl 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 Pumpkin Quinoa Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (434g)) |
|---|---|---|
| Energy (Calories) | 89 kcal | 386 kcal |
| Protein | 4.0 g | 17.3 g |
| Total Carbohydrates | 14.4 g | 62.6 g |
| Dietary Fiber | 2.4 g | 10.6 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 1.9 g | 8.3 g |
| Calcium | 25.4 mg | 110.0 mg |
| Iron | 1.32 mg | 5.72 mg |
| Magnesium | 43.7 mg | 189.8 mg |
| Phosphorus | 95.7 mg | 415.4 mg |
| Potassium | 238 mg | 1035 mg |
| Sodium | 94 mg | 408 mg |
| Zinc | 0.68 mg | 2.94 mg |
| Copper | 0.18 mg | 0.79 mg |
| Manganese | 0.37 mg | 1.61 mg |
| Selenium | 1.8 µg | 7.8 µg |
| Vitamin C | 2.0 mg | 8.8 mg |
| Vitamin A (RAE) | 74.3 µg | 322.3 µg |
| Vitamin E | 1.16 mg | 5.05 mg |
| Vitamin K | 1.1 µg | 4.8 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.50 mg | 2.15 mg |
| Vitamin B6 | 0.10 mg | 0.45 mg |
| Folate (DFE) | 79.0 µg | 343.0 µg |
| Choline | 18.4 mg | 79.7 mg |
