Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, milled into flour | 230 g | Sweet, Astringent · Neutral |
 Pumpkin, steamed and mashed | 240 g | Sweet · Cooling |
 Cumin seeds, lightly crushed | 5 g | Pungent, Bitter · Heating |
 Ghee, divided for the griddle | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 190 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 190 ml (about 3/4 cup) warm water for Amaranth Pumpkin Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Combine amaranth flour, mashed pumpkin, cumin, and salt. Mix with the heat off for 1–2 minutes, lifting from the bottom until the ingredients are uniform and no clumps remain.
- Press the soft mixture into small thin rounds. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Amaranth Pumpkin Roti, preheat the griddle over medium heat for 6 minutes; a drop of water should skitter briefly and evaporate before the first bread goes on.
- Cook the rounds until their edges dry and both faces color. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- For Amaranth Pumpkin Roti, stack the cooked breads under a clean cloth for 7 minutes so steam softens their surfaces; serve them warm rather than holding them on the griddle.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Amaranth Pumpkin Roti is a freshly cooked flatbread intended to be eaten warm Vata: brush lightly with ghee and pair with a moist vegetable. Pitta: keep pungent fillings modest and avoid hard charring. Kapha: roll it thin, use little fat, and choose one modest bread.
USDA Nutrition Facts for Amaranth Pumpkin Roti
| Nutrient | Per 100g | Per Serving (1 serving (171g)) |
|---|---|---|
| Energy (Calories) | 159 kcal | 273 kcal |
| Protein | 5.0 g | 8.6 g |
| Total Carbohydrates | 24.4 g | 42.0 g |
| Dietary Fiber | 2.5 g | 4.3 g |
| Total Sugars | 1.5 g | 2.7 g |
| Total Fat | 5.2 g | 8.9 g |
| Calcium | 68.4 mg | 117.5 mg |
| Iron | 3.31 mg | 5.69 mg |
| Magnesium | 90.2 mg | 154.9 mg |
| Phosphorus | 205.6 mg | 353.0 mg |
| Potassium | 302 mg | 519 mg |
| Sodium | 230 mg | 395 mg |
| Zinc | 1.11 mg | 1.91 mg |
| Copper | 0.23 mg | 0.39 mg |
| Manganese | 1.18 mg | 2.03 mg |
| Selenium | 6.4 µg | 11.0 µg |
| Vitamin C | 4.6 mg | 7.9 mg |
| Vitamin A (RAE) | 171.3 µg | 294.2 µg |
| Vitamin E | 1.74 mg | 2.99 mg |
| Vitamin K | 0.6 µg | 1.1 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.55 mg | 0.95 mg |
| Vitamin B6 | 0.22 mg | 0.38 mg |
| Folate (DFE) | 33.1 µg | 56.9 µg |
| Choline | 27.0 mg | 46.4 mg |
