Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, rinsed and drained | 205 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 170 g | Sweet, Astringent · Cooling |
 Pumpkin, peeled and finely diced | 280 g | Sweet · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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
- For Weeknight Pumpkin Masoor Rice, heat 850 ml (about 3 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Stir the rice and red lentils through warm ghee and coriander. Keep the pan over steady low heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Tip in the pumpkin and hot water and lower the heat. Work over moderate heat for 11–13 minutes; continue once a thin knife slides through the largest piece without resistance.
- Fold the softened cubes through the grains and season. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Pumpkin Masoor Rice 5 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 Rice 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 Rice
| Nutrient | Per 100g | Per Serving (1 serving (383g)) |
|---|---|---|
| Energy (Calories) | 105 kcal | 401 kcal |
| Protein | 3.8 g | 14.7 g |
| Total Carbohydrates | 19.1 g | 73.2 g |
| Dietary Fiber | 1.6 g | 6.2 g |
| Total Sugars | 0.5 g | 2.0 g |
| Total Fat | 1.6 g | 6.1 g |
| Calcium | 17.5 mg | 66.9 mg |
| Iron | 1.61 mg | 6.16 mg |
| Magnesium | 13.9 mg | 53.4 mg |
| Phosphorus | 57.7 mg | 221.0 mg |
| Potassium | 157 mg | 600 mg |
| Sodium | 105 mg | 403 mg |
| Zinc | 0.63 mg | 2.40 mg |
| Copper | 0.21 mg | 0.79 mg |
| Manganese | 0.37 mg | 1.40 mg |
| Selenium | 2.2 µg | 8.3 µg |
| Vitamin C | 1.9 mg | 7.3 mg |
| Vitamin A (RAE) | 88.0 µg | 337.3 µg |
| Vitamin E | 0.24 mg | 0.92 mg |
| Vitamin K | 0.3 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.14 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.84 mg | 3.24 mg |
| Vitamin B6 | 0.08 mg | 0.30 mg |
| Folate (DFE) | 77.3 µg | 296.2 µg |
| Choline | 2.5 mg | 9.7 mg |
