Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Tridoshic Amaranth Mung Pumpkin; keep one small ladle in reserve in case the base tightens early.
- Simmer the split mung until partly tender and stir in the amaranth grains. Maintain moderate heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add pumpkin and crushed fennel, then cook until the tiny grains form a soft base. Maintain medium-low heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Amaranth Mung Pumpkin, 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 complete pot, fold in ghee, and rest it before ladling. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Tridoshic Amaranth Mung Pumpkin once after its off-heat rest, 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)
Tridoshic Amaranth Mung Pumpkin uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Amaranth Mung Pumpkin
| Nutrient | Per 100g | Per Serving (1 serving (458g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 384 kcal |
| Protein | 3.8 g | 17.2 g |
| Total Carbohydrates | 13.7 g | 63.1 g |
| Dietary Fiber | 2.3 g | 10.6 g |
| Total Sugars | 1.2 g | 5.6 g |
| Total Fat | 1.8 g | 8.4 g |
| Calcium | 36.8 mg | 169.0 mg |
| Iron | 1.59 mg | 7.29 mg |
| Magnesium | 46.9 mg | 215.3 mg |
| Phosphorus | 101.0 mg | 463.3 mg |
| Potassium | 223 mg | 1025 mg |
| Sodium | 89 mg | 409 mg |
| Zinc | 0.61 mg | 2.81 mg |
| Copper | 0.17 mg | 0.77 mg |
| Manganese | 0.49 mg | 2.24 mg |
| Selenium | 2.8 µg | 12.9 µg |
| Vitamin C | 2.4 mg | 11.0 mg |
| Vitamin A (RAE) | 78.0 µg | 357.7 µg |
| Vitamin E | 0.66 mg | 3.02 mg |
| Vitamin K | 1.0 µg | 4.8 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.35 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.28 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.87 mg |
| Vitamin B6 | 0.11 mg | 0.50 mg |
| Folate (DFE) | 66.0 µg | 303.0 µg |
| Choline | 17.7 mg | 81.2 mg |
