Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Red lentils, rinsed until clear | 165 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 280 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Pumpkin Masoor Amaranth; keep one small ladle in reserve in case the base tightens early.
- Cook red lentils and pumpkin until halfway tender. Maintain moderate heat for 11–13 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Stir in amaranth and fennel and simmer until glossy. Maintain medium-low heat for 18–20 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Season the quick pot and add ghee after cooking. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- For Weeknight Pumpkin Masoor Amaranth, at minute 14, scrape the base with a flat spoon and rotate the pot; add 30 ml hot water only if the grains begin to catch.
- Rest Weeknight Pumpkin Masoor Amaranth 3 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)
Weeknight Pumpkin Masoor Amaranth is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Pumpkin Masoor Amaranth
| Nutrient | Per 100g | Per Serving (1 serving (380g)) |
|---|---|---|
| Energy (Calories) | 104 kcal | 394 kcal |
| Protein | 4.6 g | 17.5 g |
| Total Carbohydrates | 16.8 g | 63.7 g |
| Dietary Fiber | 2.2 g | 8.6 g |
| Total Sugars | 0.7 g | 2.8 g |
| Total Fat | 2.4 g | 9.1 g |
| Calcium | 34.9 mg | 132.8 mg |
| Iron | 2.00 mg | 7.60 mg |
| Magnesium | 42.8 mg | 162.7 mg |
| Phosphorus | 114.6 mg | 435.6 mg |
| Potassium | 206 mg | 785 mg |
| Sodium | 106 mg | 403 mg |
| Zinc | 0.84 mg | 3.20 mg |
| Copper | 0.24 mg | 0.92 mg |
| Manganese | 0.66 mg | 2.53 mg |
| Selenium | 2.5 µg | 9.6 µg |
| Vitamin C | 2.4 mg | 9.3 mg |
| Vitamin A (RAE) | 88.7 µg | 337.3 µg |
| Vitamin E | 0.73 mg | 2.77 mg |
| Vitamin K | 0.3 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.56 mg |
| Vitamin B6 | 0.13 mg | 0.51 mg |
| Folate (DFE) | 35.9 µg | 136.3 µg |
| Choline | 11.0 mg | 41.6 mg |
