Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 250 g | Sweet, Astringent · Neutral |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Green peas | 110 g | Sweet, Astringent · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 950 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the amaranth grain until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the diced carrot, green peas and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Amaranth Vegetable Pot is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Amaranth Vegetable Pot
| Nutrient | Per 100g | Per Serving (1 serving (368g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 309 kcal |
| Protein | 2.8 g | 10.4 g |
| Total Carbohydrates | 13.1 g | 48.4 g |
| Dietary Fiber | 1.8 g | 6.8 g |
| Total Sugars | 1.2 g | 4.3 g |
| Total Fat | 2.4 g | 9.0 g |
| Calcium | 35.9 mg | 132.4 mg |
| Iron | 1.56 mg | 5.77 mg |
| Magnesium | 47.0 mg | 173.4 mg |
| Phosphorus | 106.8 mg | 393.9 mg |
| Potassium | 138 mg | 510 mg |
| Sodium | 142 mg | 523 mg |
| Zinc | 0.62 mg | 2.28 mg |
| Copper | 0.11 mg | 0.42 mg |
| Manganese | 0.62 mg | 2.27 mg |
| Selenium | 3.3 µg | 12.3 µg |
| Vitamin C | 4.3 mg | 15.7 mg |
| Vitamin A (RAE) | 91.9 µg | 338.9 µg |
| Vitamin E | 0.83 mg | 3.06 mg |
| Vitamin K | 3.2 µg | 11.8 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.53 mg |
| Vitamin B6 | 0.13 mg | 0.47 mg |
| Folate (DFE) | 20.6 µg | 75.9 µg |
| Choline | 15.1 mg | 55.6 mg |
