Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 220 g | Sweet, Astringent · Neutral |
 Pumpkin, peeled and cut into small cubes | 350 g | Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 7 g | Pungent · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 950 ml (about 4 cups) water to a boil in a separate kettle and hold it hot, covered, so Vrat Amaranth Pumpkin Khichdi never loses its simmer.
- Warm cumin and grated ginger in ghee, then stir the tiny amaranth grains through the fragrant pot. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Add the pumpkin cubes and hot water, bring to a boil, and lower the heat under a partly covered lid. Maintain steady low heat for 13–15 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Cook until the grains swell into a soft mass and the pumpkin yields, then season and rest the khichdi. Maintain moderate heat for 15–17 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Fluff or stir Vrat Amaranth Pumpkin Khichdi 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)
Pumpkin softens the earthy character of amaranth in this fasting khichdi Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Vrat Amaranth Pumpkin Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (389g)) |
|---|---|---|
| Energy (Calories) | 71 kcal | 277 kcal |
| Protein | 2.2 g | 8.6 g |
| Total Carbohydrates | 10.9 g | 42.4 g |
| Dietary Fiber | 1.1 g | 4.3 g |
| Total Sugars | 0.9 g | 3.4 g |
| Total Fat | 2.4 g | 9.2 g |
| Calcium | 32.2 mg | 125.3 mg |
| Iron | 1.47 mg | 5.73 mg |
| Magnesium | 39.7 mg | 154.6 mg |
| Phosphorus | 90.4 mg | 351.8 mg |
| Potassium | 156 mg | 607 mg |
| Sodium | 103 mg | 403 mg |
| Zinc | 0.50 mg | 1.95 mg |
| Copper | 0.11 mg | 0.44 mg |
| Manganese | 0.51 mg | 1.99 mg |
| Selenium | 2.7 µg | 10.6 µg |
| Vitamin C | 2.7 mg | 10.4 mg |
| Vitamin A (RAE) | 106.8 µg | 415.6 µg |
| Vitamin E | 0.82 mg | 3.20 mg |
| Vitamin K | 0.4 µg | 1.5 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.28 mg | 1.10 mg |
| Vitamin B6 | 0.10 mg | 0.39 mg |
| Folate (DFE) | 15.3 µg | 59.4 µg |
| Choline | 12.2 mg | 47.5 mg |
