Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split yellow mung dal | 120 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 430 g | Sweet · Cooling |
 Fresh coconut, grated | 55 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Coconut oil | 12 g | Sweet · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the pulse and simmer it with turmeric until it begins to soften.
- Add the diced pumpkin and continue cooking until both pulse and vegetables are tender.
- Grind the coconut and cumin with a little cooking liquid to a coarse paste.
- Stir the coconut paste and salt into the pot; simmer gently for four minutes without reducing it heavily.
- Warm the coconut oil with curry leaves, fold this through the kootu, and rest covered before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian kootu tradition)
Pumpkin Kootu is a mild vegetable-and-pulse preparation thickened with fresh coconut. Vata: serve soft with rice. Pitta: keep the cumin gentle and avoid chilies. Kapha: use less coconut and a smaller serving.
USDA Nutrition Facts for Pumpkin Kootu
| Nutrient | Per 100g | Per Serving (1 serving (395g)) |
|---|---|---|
| Energy (Calories) | 54 kcal | 213 kcal |
| Protein | 2.3 g | 9.0 g |
| Total Carbohydrates | 7.3 g | 28.7 g |
| Dietary Fiber | 1.7 g | 6.9 g |
| Total Sugars | 1.5 g | 5.8 g |
| Total Fat | 2.1 g | 8.3 g |
| Calcium | 22.2 mg | 87.7 mg |
| Iron | 1.04 mg | 4.12 mg |
| Magnesium | 20.5 mg | 81.2 mg |
| Phosphorus | 45.4 mg | 179.5 mg |
| Potassium | 207 mg | 817 mg |
| Sodium | 128 mg | 504 mg |
| Zinc | 0.35 mg | 1.39 mg |
| Copper | 0.13 mg | 0.52 mg |
| Manganese | 0.14 mg | 0.55 mg |
| Selenium | 1.1 µg | 4.2 µg |
| Vitamin C | 3.0 mg | 11.7 mg |
| Vitamin A (RAE) | 116.7 µg | 461.3 µg |
| Vitamin E | 0.39 mg | 1.52 mg |
| Vitamin K | 2.5 µg | 9.8 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.46 mg |
| Vitamin B6 | 0.05 mg | 0.19 mg |
| Folate (DFE) | 52.8 µg | 208.4 µg |
| Choline | 10.2 mg | 40.4 mg |
