Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Chana dal | 220 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 280 g | Sweet · Cooling |
 Asafoetida | 0.5 g | Pungent · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the chana dal; soak for 45 minutes and drain.
- Simmer the pulse with turmeric and the diced pumpkin, asafoetida in the measured water until tender enough to mash easily.
- Warm the ghee separately; let the cumin crackle, then stir in the ginger.
- Fold the tempering into the cooked dal, add the rock salt, and simmer uncovered for five minutes.
- Adjust to a ladleable consistency by stirring well, then rest covered briefly before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian dal tradition)
Pumpkin Chana Dal balances a thoroughly cooked pulse with a restrained aromatic tempering. Vata: serve moist with ghee. Pitta: reduce ginger and use coriander seed. Kapha: reduce fat and add black pepper if suitable.
USDA Nutrition Facts for Pumpkin Chana Dal
| Nutrient | Per 100g | Per Serving (1 serving (421g)) |
|---|---|---|
| Energy (Calories) | 64 kcal | 269 kcal |
| Protein | 3.0 g | 12.9 g |
| Total Carbohydrates | 8.8 g | 37.2 g |
| Dietary Fiber | 1.2 g | 5.2 g |
| Total Sugars | 0.5 g | 2.0 g |
| Total Fat | 1.9 g | 7.9 g |
| Calcium | 15.6 mg | 65.8 mg |
| Iron | 1.05 mg | 4.44 mg |
| Magnesium | 22.2 mg | 93.4 mg |
| Phosphorus | 52.3 mg | 220.3 mg |
| Potassium | 159 mg | 670 mg |
| Sodium | 118 mg | 499 mg |
| Zinc | 0.44 mg | 1.87 mg |
| Copper | 0.03 mg | 0.14 mg |
| Manganese | 0.05 mg | 0.22 mg |
| Selenium | 0.07 µg | 0.3 µg |
| Vitamin C | 1.5 mg | 6.5 mg |
| Vitamin A (RAE) | 79.9 µg | 336.6 µg |
| Vitamin E | 0.22 mg | 0.94 mg |
| Vitamin K | 0.3 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.01 mg | 0.04 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.12 mg | 0.49 mg |
| Vitamin B6 | 0.01 mg | 0.05 mg |
| Folate (DFE) | 2.7 µg | 11.6 µg |
| Choline | 1.8 mg | 7.7 mg |
