Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split urad dal | 140 g | Sweet · Heating |
 Cracked whole wheat | 170 g | Sweet · Cooling |
 Ghee | 36 g | Sweet · Cooling |
 Jaggery | 38 g | Sweet · Heating |
 Dry ginger | 2 g | Pungent · Heating |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the urad dal and cracked wheat separately; soak both for 30 minutes and drain.
- Warm half the ghee in a heavy pot and toast the drained wheat for two minutes.
- Add the urad dal, dry ginger, and water; simmer covered until both grains are very soft.
- Stir in the jaggery and remaining ghee only after the grains are cooked; continue until the bowl is cohesive.
- Finish with crushed cardamom, rest covered, and serve warm in modest portions.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (ritucharya-inspired hemanta household food tradition)
This substantial urad-and-wheat bowl reflects the building foods traditionally favored in early winter. Vata: serve warm and well cooked. Pitta: use less dry ginger and jaggery. Kapha: choose mung kitchari instead when lightness is preferred.
USDA Nutrition Facts for Hemanta Strength Bowl
| Nutrient | Per 100g | Per Serving (1 serving (396g)) |
|---|---|---|
| Energy (Calories) | 96 kcal | 382 kcal |
| Protein | 3.7 g | 14.6 g |
| Total Carbohydrates | 15.4 g | 61.1 g |
| Dietary Fiber | 2.8 g | 11.1 g |
| Total Sugars | 2.3 g | 9.2 g |
| Total Fat | 2.7 g | 10.6 g |
| Calcium | 20.5 mg | 81.2 mg |
| Iron | 1.35 mg | 5.36 mg |
| Magnesium | 41.1 mg | 163.0 mg |
| Phosphorus | 72.5 mg | 287.8 mg |
| Potassium | 153 mg | 608 mg |
| Sodium | 7 mg | 28 mg |
| Zinc | 0.60 mg | 2.38 mg |
| Copper | 0.14 mg | 0.55 mg |
| Manganese | 0.63 mg | 2.50 mg |
| Selenium | 7.4 µg | 29.4 µg |
| Vitamin C | 0.01 mg | 0.06 mg |
| Vitamin A (RAE) | 19.1 µg | 76.0 µg |
| Vitamin E | 0.41 mg | 1.62 mg |
| Vitamin K | 0.4 µg | 1.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.31 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.67 mg | 2.66 mg |
| Vitamin B6 | 0.07 mg | 0.28 mg |
| Folate (DFE) | 23.8 µg | 94.4 µg |
| Choline | 3.9 mg | 15.5 mg |
