Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pumpkin seeds | 130 g | Sweet, Astringent, Bitter · Heating |
 Dried coconut | 55 g | Sweet · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 3 g | Salty · Cooling |
| Water | 130 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and prepare the pumpkin seeds and dried coconut and coriander seeds.
- Toast the pumpkin seeds, dried coconut, coriander seeds with the cumin over low heat, then cool.
- Grind the prepared ingredients with the cumin, rock salt, and just enough water to move the blades.
- Scrape down the sides and grind again to a spoonable texture, leaving a little natural body.
- Serve a small spoonful fresh; refrigerate any remainder promptly.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian chutney tradition)
Pumpkin Seed Chutney is a concentrated accompaniment, so a small spoonful is sufficient. Vata: pair with a moist warm meal and moderate sourness. Pitta: reduce chilies and emphasize coriander or coconut. Kapha: keep the chutney sharp, unsweetened, and portions small.
USDA Nutrition Facts for Pumpkin Seed Chutney
| Nutrient | Per 100g | Per Serving (1 serving (40g)) |
|---|---|---|
| Energy (Calories) | 331 kcal | 134 kcal |
| Protein | 13.3 g | 5.4 g |
| Total Carbohydrates | 12.9 g | 5.2 g |
| Dietary Fiber | 3.0 g | 1.2 g |
| Total Sugars | 0.6 g | 0.2 g |
| Total Fat | 28.0 g | 11.4 g |
| Calcium | 41.7 mg | 16.9 mg |
| Iron | 4.92 mg | 2.00 mg |
| Magnesium | 260.2 mg | 105.7 mg |
| Phosphorus | 538.5 mg | 218.8 mg |
| Potassium | 450 mg | 183 mg |
| Sodium | 370 mg | 150 mg |
| Zinc | 3.58 mg | 1.45 mg |
| Copper | 0.70 mg | 0.28 mg |
| Manganese | 2.35 mg | 0.95 mg |
| Selenium | 4.1 µg | 1.7 µg |
| Vitamin C | 1.3 mg | 0.5 mg |
| Vitamin A (RAE) | 1.0 µg | 0.4 µg |
| Vitamin E | 15.15 mg | 6.16 mg |
| Vitamin K | 3.0 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.03 mg |
| Niacin (Vitamin B3) | 2.17 mg | 0.88 mg |
| Vitamin B6 | 0.11 mg | 0.05 mg |
| Folate (DFE) | 24.8 µg | 10.1 µg |
| Choline | 25.4 mg | 10.3 mg |
