Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 145 g | Sweet, Astringent · Cooling |
 Pumpkin, diced | 300 g | Sweet · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 12 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1350 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the split mung dal and diced pumpkin and fennel seeds into even pieces so they cook at the same pace.
- Warm the ghee; bloom the cumin and ginger without browning.
- Add the prepared ingredients and water, bring to a boil, then simmer until everything is fully tender.
- Blend or mash just enough to make a light, unified soup; return it to low heat and add the rock salt.
- Rest covered for two minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Ayurvedic-influenced Indian vegetable soup tradition)
Pumpkin Mung Soup is kept lightly seasoned and smoothly cooked. Vata: add ghee and avoid serving it cold. Pitta: use fennel or coriander in place of extra ginger. Kapha: leave some texture and keep the fat modest.
USDA Nutrition Facts for Pumpkin Mung Soup
| Nutrient | Per 100g | Per Serving (1 serving (455g)) |
|---|---|---|
| Energy (Calories) | 39 kcal | 178 kcal |
| Protein | 2.1 g | 9.7 g |
| Total Carbohydrates | 6.3 g | 28.5 g |
| Dietary Fiber | 1.5 g | 6.7 g |
| Total Sugars | 1.0 g | 4.5 g |
| Total Fat | 0.8 g | 3.8 g |
| Calcium | 19.8 mg | 90.2 mg |
| Iron | 0.81 mg | 3.69 mg |
| Magnesium | 19.1 mg | 87.1 mg |
| Phosphorus | 38.2 mg | 173.9 mg |
| Potassium | 162 mg | 738 mg |
| Sodium | 90 mg | 409 mg |
| Zinc | 0.29 mg | 1.31 mg |
| Copper | 0.11 mg | 0.49 mg |
| Manganese | 0.12 mg | 0.55 mg |
| Selenium | 0.7 µg | 3.2 µg |
| Vitamin C | 1.9 mg | 8.8 mg |
| Vitamin A (RAE) | 76.3 µg | 347.4 µg |
| Vitamin E | 0.24 mg | 1.09 mg |
| Vitamin K | 1.0 µg | 4.4 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.27 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.36 mg |
| Vitamin B6 | 0.04 mg | 0.19 mg |
| Folate (DFE) | 52.4 µg | 238.8 µg |
| Choline | 9.4 mg | 42.9 mg |
