Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced small | 600 g | Sweet · Cooling |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the pumpkin into small, even dice so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Pumpkin Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Pumpkin Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (185g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 115 kcal |
| Protein | 1.2 g | 2.1 g |
| Total Carbohydrates | 6.5 g | 12.0 g |
| Dietary Fiber | 1.1 g | 2.0 g |
| Total Sugars | 2.6 g | 4.8 g |
| Total Fat | 4.1 g | 7.7 g |
| Calcium | 23.0 mg | 42.5 mg |
| Iron | 0.91 mg | 1.69 mg |
| Magnesium | 13.7 mg | 25.4 mg |
| Phosphorus | 45.8 mg | 84.8 mg |
| Potassium | 305 mg | 564 mg |
| Sodium | 212 mg | 392 mg |
| Zinc | 0.35 mg | 0.65 mg |
| Copper | 0.14 mg | 0.25 mg |
| Manganese | 0.14 mg | 0.26 mg |
| Selenium | 1.7 µg | 3.2 µg |
| Vitamin C | 7.5 mg | 14.0 mg |
| Vitamin A (RAE) | 345.9 µg | 639.9 µg |
| Vitamin E | 0.98 mg | 1.81 mg |
| Vitamin K | 4.1 µg | 7.5 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.54 mg | 1.00 mg |
| Vitamin B6 | 0.05 mg | 0.10 mg |
| Folate (DFE) | 15.2 µg | 28.2 µg |
| Choline | 8.1 mg | 15.1 mg |
