Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin, diced | 650 g | Sweet · Cooling |
 Fenugreek seeds | 2 g | Bitter, Pungent · Heating |
 Jaggery, grated | 18 g | Sweet · Heating |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 80 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced pumpkin into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and fenugreek seeds, grated jaggery; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian khatta-meetha pumpkin tradition)
Sweet Pumpkin Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Sweet Pumpkin Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (195g)) |
|---|---|---|
| Energy (Calories) | 55 kcal | 107 kcal |
| Protein | 1.0 g | 2.0 g |
| Total Carbohydrates | 8.3 g | 16.3 g |
| Dietary Fiber | 0.6 g | 1.2 g |
| Total Sugars | 4.5 g | 8.8 g |
| Total Fat | 2.5 g | 4.9 g |
| Calcium | 25.5 mg | 50.0 mg |
| Iron | 1.49 mg | 2.91 mg |
| Magnesium | 14.8 mg | 29.1 mg |
| Phosphorus | 41.3 mg | 80.9 mg |
| Potassium | 326 mg | 637 mg |
| Sodium | 201 mg | 393 mg |
| Zinc | 0.32 mg | 0.63 mg |
| Copper | 0.12 mg | 0.23 mg |
| Manganese | 0.18 mg | 0.34 mg |
| Selenium | 0.3 µg | 0.6 µg |
| Vitamin C | 7.6 mg | 14.8 mg |
| Vitamin A (RAE) | 373.3 µg | 730.7 µg |
| Vitamin E | 0.98 mg | 1.91 mg |
| Vitamin K | 1.2 µg | 2.3 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.53 mg | 1.05 mg |
| Vitamin B6 | 0.06 mg | 0.11 mg |
| Folate (DFE) | 13.6 µg | 26.6 µg |
| Choline | 7.8 mg | 15.2 mg |
