Steamed Burghul

1. Grind the pumpkin and mix all the ingredients into it.

2. Keep aside for 1/2 an hour to an hour.

3. Steam in a pressure cooker for 20 minutes.

4. Done.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	1.3614 g
Protein	49.7332 g
Carbohydrates	1.2064 g
Energy	228.0425 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0438 g
Water	220.948 g
Aspartic acid	0.0107 g
Calcium, Ca	302.3833 mg
Lutein + zeaxanthin	5.98 g
Fiber, total dietary	0.2066 g
Carotene, beta	11.7 g
Niacin	2.79 mg
Vitamin A, RAE	76.3412 g
Arginine	0.0114 g
Riboflavin	0.3849 mg
Tocopherol, beta	0.0026 mg
Glutamic acid	0.051 g
Sodium, Na	170.5071 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0375 g
Total lipid (fat)	1.3614 g
Manganese, Mn	0.0326 mg
Fructose	0.2262 g
Proline	0.0039 g
Fatty acids, total saturated 16:0	0.2322 g
Sucrose	0.0078 g
Choline, total	163.9674 mg
Sugars, total	0.4342 g
Serine	0.0052 g
Fatty acids, total saturated 18:0	0.0888 g
Fatty acids, total saturated 20:4 undifferentiated	0.1299 g
Vitamin B-6	0.3136 mg
Selenium, Se	42.0803 g
Ash	3.1336 g
Fatty acids, total saturated 18:1 undifferentiated	0.235 g
Pantothenic acid	0.0715 mg
Phenylalanine	0.0049 g
Copper, Cu	0.6401 mg
Betaine	0.026 mg
Thiamin	0.3086 mg
Retinol	74.9572 g
Methionine	0.0016 g
Iron, Fe	3.7648 mg
Carbohydrate, by difference	1.2064 g
Phosphorus, P	458.2935 mg
Folate, total	39.3511 g
Tocopherol, gamma	0.0078 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0575 g
Alanine	0.0062 g
Cholesterol	124.9288 mg
Valine	0.0057 g
Fatty acids, total saturated 18:2 undifferentiated	0.1063 g
Glycine	0.0062 g
Carotene, alpha	2.86 g
Glucose (dextrose)	0.1976 g
Fatty acids, total saturated 14:0	0.0063 g
Zinc, Zn	2.5784 mg
Isoleucine	0.0055 g
Maltose	0.0026 g
Fatty acids, total polyunsaturated	0.4496 g
Leucine	0.0075 g
Tocotrienol, alpha	0.0104 mg
Vitamin A, IU	278.7903 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.03 g
Folate, DFE	39.3511 g
Tryptophan	0.0013 g
Vitamin C, total ascorbic acid	0.8382 mg
Phytosterols	3.64 mg
Starch	0.2158 g
Tyrosine	0.0029 g
Vitamin B-12	2.4986 g
Vitamin K (phylloquinone)	4.5139 g
Fatty acids, total saturated	0.33 g
Histidine	0.0026 g
Fatty acids, total monounsaturated	0.2725 g
Threonine	0.0049 g
Folate, food	39.3511 g
Cryptoxanthin, beta	6.76 g
Vitamin E (alpha-tocopherol)	1.2571 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0825 g
Magnesium, Mg	54.244 mg
Lysine	0.0075 g
Potassium, K	620.4574 mg
Cystine	0.001 g
Fluoride, F	0.338 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
jaggery	0.25	222.3732	0	1.2493
Coconut	1.5	0	0	0
Cucumber	0.25	3.9	0.9438	0.0286
anise seed	0.25 teaspoon	1.7693	0.2626	0.0835
fine burghul	0.25 kg	222.3732	0	1.2493