Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 225 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 280 g | Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 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 mung dal; soak for 25 minutes and drain.
- Simmer the pulse with turmeric and the diced pumpkin, coriander seeds 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 Mung 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 Mung Dal
| Nutrient | Per 100g | Per Serving (1 serving (423g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 262 kcal |
| Protein | 3.4 g | 14.5 g |
| Total Carbohydrates | 9.8 g | 41.4 g |
| Dietary Fiber | 2.4 g | 10.2 g |
| Total Sugars | 1.3 g | 5.7 g |
| Total Fat | 1.3 g | 5.6 g |
| Calcium | 27.3 mg | 115.5 mg |
| Iron | 1.29 mg | 5.47 mg |
| Magnesium | 29.8 mg | 126.2 mg |
| Phosphorus | 58.7 mg | 248.5 mg |
| Potassium | 233 mg | 986 mg |
| Sodium | 120 mg | 508 mg |
| Zinc | 0.44 mg | 1.88 mg |
| Copper | 0.16 mg | 0.68 mg |
| Manganese | 0.19 mg | 0.82 mg |
| Selenium | 1.2 µg | 5.2 µg |
| Vitamin C | 2.2 mg | 9.4 mg |
| Vitamin A (RAE) | 80.3 µg | 340.0 µg |
| Vitamin E | 0.29 mg | 1.22 mg |
| Vitamin K | 1.5 µg | 6.3 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.77 mg |
| Vitamin B6 | 0.06 mg | 0.26 mg |
| Folate (DFE) | 85.7 µg | 363.1 µg |
| Choline | 14.8 mg | 62.7 mg |
