Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Potato, diced | 650 g | Sweet, Astringent · Cooling |
 Additional cumin seeds, lightly crushed | 3 g | Pungent, Bitter · Heating |
 Fresh cilantro | 16 g | Astringent, Bitter · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 65 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced potato into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds and ginger, then add turmeric.
- Add the vegetables and lightly crushed additional cumin seeds, fresh cilantro; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Aloo Jeera is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Aloo Jeera
| Nutrient | Per 100g | Per Serving (1 serving (191g)) |
|---|---|---|
| Energy (Calories) | 91 kcal | 175 kcal |
| Protein | 2.0 g | 3.8 g |
| Total Carbohydrates | 15.6 g | 29.9 g |
| Dietary Fiber | 2.0 g | 3.8 g |
| Total Sugars | 0.8 g | 1.4 g |
| Total Fat | 2.6 g | 5.1 g |
| Calcium | 21.1 mg | 40.4 mg |
| Iron | 1.48 mg | 2.83 mg |
| Magnesium | 24.3 mg | 46.6 mg |
| Phosphorus | 54.9 mg | 105.3 mg |
| Potassium | 396 mg | 759 mg |
| Sodium | 210 mg | 403 mg |
| Zinc | 0.32 mg | 0.62 mg |
| Copper | 0.11 mg | 0.21 mg |
| Manganese | 0.22 mg | 0.43 mg |
| Selenium | 0.4 µg | 0.8 µg |
| Vitamin C | 17.4 mg | 33.3 mg |
| Vitamin A (RAE) | 27.3 µg | 52.4 µg |
| Vitamin E | 0.17 mg | 0.33 mg |
| Vitamin K | 8.4 µg | 16.2 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.97 mg | 1.87 mg |
| Vitamin B6 | 0.26 mg | 0.50 mg |
| Folate (DFE) | 14.2 µg | 27.3 µg |
| Choline | 11.6 mg | 22.2 mg |
