Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats, milled into flour | 220 g | Sweet, Astringent · Heating |
 Pumpkin, steamed and mashed | 240 g | Sweet · Cooling |
 Cumin seeds, lightly crushed | 4 g | Pungent, Bitter · Heating |
 Cilantro leaves, finely chopped | 16 g | Astringent, Bitter · Cooling |
 Ghee, divided for the griddle | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 260 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 260 ml (about 1 cup) freshly boiled water for Vrat Buckwheat Pumpkin Chilla, reserving about 60 ml to correct the final consistency.
- Whisk the buckwheat flour with mashed pumpkin, crushed cumin, cilantro, salt, and enough water for a thick batter. Whisk for 40 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Spoon a modest round onto a greased griddle and spread it gently so the pumpkin remains evenly distributed. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- Turn after the lower face releases cleanly, then cook the second side until the center no longer feels damp. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- Rest Vrat Buckwheat Pumpkin Chilla 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)
Pumpkin keeps this fasting buckwheat chilla moist and naturally sweet 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 Buckwheat Pumpkin Chilla
| Nutrient | Per 100g | Per Serving (1 serving (191g)) |
|---|---|---|
| Energy (Calories) | 132 kcal | 253 kcal |
| Protein | 4.3 g | 8.2 g |
| Total Carbohydrates | 22.9 g | 43.8 g |
| Dietary Fiber | 3.2 g | 6.0 g |
| Total Sugars | 0.9 g | 1.7 g |
| Total Fat | 3.7 g | 7.1 g |
| Calcium | 19.3 mg | 36.9 mg |
| Iron | 1.27 mg | 2.43 mg |
| Magnesium | 73.1 mg | 139.6 mg |
| Phosphorus | 117.4 mg | 224.3 mg |
| Potassium | 260 mg | 496 mg |
| Sodium | 207 mg | 395 mg |
| Zinc | 0.83 mg | 1.59 mg |
| Copper | 0.37 mg | 0.71 mg |
| Manganese | 0.44 mg | 0.84 mg |
| Selenium | 2.5 µg | 4.8 µg |
| Vitamin C | 3.4 mg | 6.6 mg |
| Vitamin A (RAE) | 163.2 µg | 311.7 µg |
| Vitamin E | 0.48 mg | 0.91 mg |
| Vitamin K | 7.1 µg | 13.5 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.16 mg | 0.31 mg |
| Niacin (Vitamin B3) | 2.26 mg | 4.31 mg |
| Vitamin B6 | 0.09 mg | 0.16 mg |
| Folate (DFE) | 15.0 µg | 28.7 µg |
| Choline | 3.6 mg | 6.8 mg |
