Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 160 g | Sweet · Heating |
 Red lentils, rinsed until clear | 185 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into small cubes | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Ghee, for finishing | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1100 ml (about 4 1/2 cups) freshly boiled water for Shishira Oat Pumpkin Masoor, reserving about 60 ml to correct the final consistency.
- Cook the red lentils and pumpkin until both begin to break down. Maintain low heat for 11–13 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in oats and ginger and simmer until the base turns creamy. Maintain steady low heat for 20–22 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Shishira Oat Pumpkin Masoor, 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 late-winter bowl and melt ghee through it off the heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Shishira Oat Pumpkin Masoor 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)
Shishira Oat Pumpkin Masoor is composed for shishira 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 Shishira Oat Pumpkin Masoor
| Nutrient | Per 100g | Per Serving (1 serving (450g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 388 kcal |
| Protein | 3.8 g | 17.2 g |
| Total Carbohydrates | 13.7 g | 61.9 g |
| Dietary Fiber | 2.1 g | 9.5 g |
| Total Sugars | 0.6 g | 2.6 g |
| Total Fat | 2.0 g | 9.2 g |
| Calcium | 15.3 mg | 68.9 mg |
| Iron | 1.28 mg | 5.78 mg |
| Magnesium | 21.3 mg | 95.8 mg |
| Phosphorus | 74.7 mg | 336.1 mg |
| Potassium | 163 mg | 735 mg |
| Sodium | 90 mg | 405 mg |
| Zinc | 0.76 mg | 3.41 mg |
| Copper | 0.20 mg | 0.89 mg |
| Manganese | 0.20 mg | 0.90 mg |
| Selenium | 2.6 µg | 11.8 µg |
| Vitamin C | 1.8 mg | 8.1 mg |
| Vitamin A (RAE) | 86.3 µg | 388.4 µg |
| Vitamin E | 0.26 mg | 1.18 mg |
| Vitamin K | 0.5 µg | 2.2 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.36 mg | 1.64 mg |
| Vitamin B6 | 0.06 mg | 0.28 mg |
| Folate (DFE) | 26.7 µg | 120.2 µg |
| Choline | 5.5 mg | 24.6 mg |
