Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 170 g | Sweet, Astringent · Neutral |
 Whole cow milk | 1200 g | Sweet · Cooling |
 Pistachios, chopped | 25 g | Sweet, Astringent · Heating |
 Rock sugar | 65 g | Sweet · Cooling |
 Green cardamom | 1.5 g | Sweet, Pungent · Cooling |
 Ghee | 8 g | Sweet · Cooling |
Step-by-Step Preparation
- Rinse or wipe the amaranth grain as appropriate and coat it with the ghee in a heavy pan.
- Pour in the milk and bring it slowly to a simmer, stirring across the base of the pan.
- Cook gently until the amaranth grain is fully tender and the milk lightly thickens.
- Add the rock sugar and chopped pistachios; simmer only until dissolved.
- Crush in the cardamom, rest for five minutes, and serve warm or at room temperature.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian kheer and payasam tradition)
Amaranth Kheer is a rich milk sweet intended as a small, freshly prepared portion. Vata: serve warm with the stated ghee. Pitta: use less sugar and favor cardamom or saffron. Kapha: take only a small portion and do not serve chilled.
USDA Nutrition Facts for Amaranth Kheer
| Nutrient | Per 100g | Per Serving (1 serving (244g)) |
|---|---|---|
| Energy (Calories) | 124 kcal | 305 kcal |
| Protein | 4.6 g | 11.3 g |
| Total Carbohydrates | 16.3 g | 39.9 g |
| Dietary Fiber | 1.0 g | 2.4 g |
| Total Sugars | 8.7 g | 21.2 g |
| Total Fat | 4.7 g | 11.6 g |
| Calcium | 121.1 mg | 296.5 mg |
| Iron | 0.96 mg | 2.36 mg |
| Magnesium | 40.8 mg | 99.9 mg |
| Phosphorus | 155.4 mg | 380.7 mg |
| Potassium | 200 mg | 490 mg |
| Sodium | 32 mg | 77 mg |
| Zinc | 0.72 mg | 1.76 mg |
| Copper | 0.08 mg | 0.21 mg |
| Manganese | 0.43 mg | 1.06 mg |
| Selenium | 3.9 µg | 9.5 µg |
| Vitamin C | 0.6 mg | 1.5 mg |
| Vitamin A (RAE) | 31.1 µg | 76.3 µg |
| Vitamin E | 0.93 mg | 2.29 mg |
| Vitamin K | 0.3 µg | 0.7 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.34 mg |
| Niacin (Vitamin B3) | 0.22 mg | 0.53 mg |
| Vitamin B6 | 0.15 mg | 0.36 mg |
| Folate (DFE) | 10.4 µg | 25.4 µg |
| Choline | 22.7 mg | 55.7 mg |
