Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, milled into flour | 230 g | Sweet, Astringent · Neutral |
 Sweet potato, steamed and mashed | 230 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 Sweet Potato Roti; begin with three quarters, then add the remainder by the tablespoon so the dough or batter does not become slack.
- Knead amaranth flour and mashed sweet potato with cumin. Knead for 7 minutes, stopping when the dough feels cohesive and a thumb press closes slowly.
- Shape small rounds between greased palms and flatten evenly. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- For Amaranth Sweet Potato 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 slowly on the griddle until both surfaces release cleanly. 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 Sweet Potato Roti, stack the cooked breads under a clean cloth for 4 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 Sweet Potato 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 Sweet Potato Roti
| Nutrient | Per 100g | Per Serving (1 serving (169g)) |
|---|---|---|
| Energy (Calories) | 181 kcal | 307 kcal |
| Protein | 5.3 g | 8.9 g |
| Total Carbohydrates | 29.3 g | 49.6 g |
| Dietary Fiber | 3.4 g | 5.7 g |
| Total Sugars | 2.0 g | 3.4 g |
| Total Fat | 5.2 g | 8.8 g |
| Calcium | 72.2 mg | 122.2 mg |
| Iron | 3.28 mg | 5.56 mg |
| Magnesium | 95.7 mg | 162.0 mg |
| Phosphorus | 209.0 mg | 353.7 mg |
| Potassium | 300 mg | 509 mg |
| Sodium | 251 mg | 426 mg |
| Zinc | 1.12 mg | 1.89 mg |
| Copper | 0.24 mg | 0.40 mg |
| Manganese | 1.24 mg | 2.11 mg |
| Selenium | 6.6 µg | 11.2 µg |
| Vitamin C | 2.3 mg | 3.9 mg |
| Vitamin A (RAE) | 263.7 µg | 446.3 µg |
| Vitamin E | 1.49 mg | 2.51 mg |
| Vitamin K | 0.9 µg | 1.5 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.54 mg | 0.91 mg |
| Vitamin B6 | 0.28 mg | 0.47 mg |
| Folate (DFE) | 31.7 µg | 53.6 µg |
| Choline | 28.7 mg | 48.5 mg |
