Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 205 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 170 g | Sweet, Astringent · Cooling |
 Butternut squash, peeled and cubed | 320 g | Sweet · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Hemanta Amaranth Squash Mung, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Simmer the mung until partly soft and stir in the amaranth grains. Maintain steady low heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the squash and cumin and cook until the pot becomes creamy. Maintain moderate heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- For Hemanta Amaranth Squash Mung, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Season, fold in ghee, and loosen the winter meal if needed. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Hemanta Amaranth Squash Mung 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Hemanta Amaranth Squash Mung is composed for hemanta with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Hemanta Amaranth Squash Mung
| Nutrient | Per 100g | Per Serving (1 serving (456g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 426 kcal |
| Protein | 4.0 g | 18.1 g |
| Total Carbohydrates | 15.3 g | 70.0 g |
| Dietary Fiber | 2.6 g | 12.1 g |
| Total Sugars | 1.2 g | 5.5 g |
| Total Fat | 2.2 g | 9.9 g |
| Calcium | 43.0 mg | 196.3 mg |
| Iron | 1.79 mg | 8.16 mg |
| Magnesium | 53.0 mg | 242.0 mg |
| Phosphorus | 103.9 mg | 474.2 mg |
| Potassium | 240 mg | 1094 mg |
| Sodium | 90 mg | 412 mg |
| Zinc | 0.62 mg | 2.82 mg |
| Copper | 0.17 mg | 0.77 mg |
| Manganese | 0.52 mg | 2.35 mg |
| Selenium | 3.0 µg | 13.5 µg |
| Vitamin C | 4.6 mg | 21.1 mg |
| Vitamin A (RAE) | 104.1 µg | 475.2 µg |
| Vitamin E | 0.77 mg | 3.51 mg |
| Vitamin K | 1.1 µg | 5.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.54 mg | 2.45 mg |
| Vitamin B6 | 0.13 mg | 0.59 mg |
| Folate (DFE) | 72.2 µg | 329.4 µg |
| Choline | 17.3 mg | 78.9 mg |
