Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 195 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 16 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Sharad Amaranth Pumpkin Mung never loses its simmer.
- Simmer the mung until half tender and stir in the tiny amaranth grains. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the pumpkin and coriander and cook until a soft base forms. Maintain steady low heat for 18–20 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- For Sharad Amaranth Pumpkin Mung, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season the meal and add ghee once it leaves fierce heat. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Amaranth Pumpkin Mung 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Sharad Amaranth Pumpkin Mung is composed for sharad with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Sharad Amaranth Pumpkin Mung
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 383 kcal |
| Protein | 3.9 g | 17.4 g |
| Total Carbohydrates | 14.2 g | 63.3 g |
| Dietary Fiber | 2.5 g | 11.0 g |
| Total Sugars | 1.3 g | 5.6 g |
| Total Fat | 1.8 g | 8.2 g |
| Calcium | 37.4 mg | 167.0 mg |
| Iron | 1.64 mg | 7.34 mg |
| Magnesium | 48.3 mg | 215.6 mg |
| Phosphorus | 103.5 mg | 462.2 mg |
| Potassium | 232 mg | 1036 mg |
| Sodium | 91 mg | 408 mg |
| Zinc | 0.64 mg | 2.84 mg |
| Copper | 0.18 mg | 0.78 mg |
| Manganese | 0.49 mg | 2.17 mg |
| Selenium | 2.9 µg | 13.1 µg |
| Vitamin C | 2.5 mg | 11.1 mg |
| Vitamin A (RAE) | 79.6 µg | 355.6 µg |
| Vitamin E | 0.67 mg | 2.97 mg |
| Vitamin K | 1.1 µg | 4.9 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.86 mg |
| Vitamin B6 | 0.11 mg | 0.49 mg |
| Folate (DFE) | 69.4 µg | 309.8 µg |
| Choline | 18.2 mg | 81.5 mg |
