Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 260 g | Sweet · Heating |
 Sweet potato, diced small | 260 g | Sweet · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 900 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the proso millet 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 small sweet potato, fennel seeds 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)
Sweet Potato Millet 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 Sweet Potato Millet Pot
| Nutrient | Per 100g | Per Serving (1 serving (362g)) |
|---|---|---|
| Energy (Calories) | 95 kcal | 344 kcal |
| Protein | 2.3 g | 8.4 g |
| Total Carbohydrates | 16.9 g | 61.2 g |
| Dietary Fiber | 2.2 g | 7.9 g |
| Total Sugars | 0.8 g | 2.7 g |
| Total Fat | 2.0 g | 7.3 g |
| Calcium | 13.2 mg | 47.9 mg |
| Iron | 0.83 mg | 2.99 mg |
| Magnesium | 27.1 mg | 98.2 mg |
| Phosphorus | 61.7 mg | 223.3 mg |
| Potassium | 103 mg | 372 mg |
| Sodium | 148 mg | 534 mg |
| Zinc | 0.38 mg | 1.37 mg |
| Copper | 0.17 mg | 0.62 mg |
| Manganese | 0.36 mg | 1.30 mg |
| Selenium | 0.6 µg | 2.2 µg |
| Vitamin C | 0.5 mg | 1.8 mg |
| Vitamin A (RAE) | 137.3 µg | 497.1 µg |
| Vitamin E | 0.10 mg | 0.36 mg |
| Vitamin K | 0.6 µg | 2.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.33 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.97 mg | 3.51 mg |
| Vitamin B6 | 0.11 mg | 0.39 mg |
| Folate (DFE) | 17.3 µg | 62.5 µg |
| Choline | 2.5 mg | 9.1 mg |
