Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina, dry and fine | 150 g | Sweet · Cooling |
 Red lentils, rinsed until clear | 155 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
- Bring 850 ml (about 3 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Weeknight Pumpkin Masoor Semolina never loses its simmer.
- Simmer pumpkin and red lentils until they begin to merge. Maintain steady low heat for 10–12 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Sprinkle in semolina and coriander while whisking the broth. Allow 4–6 minutes at moderate heat, checking whether a thin knife slides through the largest piece without resistance.
- Cook until smooth, then season and add ghee. Maintain medium-low heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- For Weeknight Pumpkin Masoor Semolina, 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 Semolina 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 Semolina 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 Semolina
| Nutrient | Per 100g | Per Serving (1 serving (365g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 336 kcal |
| Protein | 4.1 g | 14.9 g |
| Total Carbohydrates | 15.6 g | 57.1 g |
| Dietary Fiber | 1.8 g | 6.6 g |
| Total Sugars | 0.5 g | 1.9 g |
| Total Fat | 1.7 g | 6.0 g |
| Calcium | 15.6 mg | 57.1 mg |
| Iron | 1.13 mg | 4.13 mg |
| Magnesium | 15.3 mg | 56.0 mg |
| Phosphorus | 55.2 mg | 202.0 mg |
| Potassium | 160 mg | 586 mg |
| Sodium | 109 mg | 400 mg |
| Zinc | 0.58 mg | 2.11 mg |
| Copper | 0.19 mg | 0.70 mg |
| Manganese | 0.28 mg | 1.01 mg |
| Selenium | 0.2 µg | 0.6 µg |
| Vitamin C | 2.0 mg | 7.3 mg |
| Vitamin A (RAE) | 92.2 µg | 337.2 µg |
| Vitamin E | 0.24 mg | 0.87 mg |
| Vitamin K | 0.3 µg | 1.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.62 mg | 2.27 mg |
| Vitamin B6 | 0.06 mg | 0.24 mg |
| Folate (DFE) | 32.1 µg | 117.3 µg |
| Choline | 1.8 mg | 6.7 mg |
