Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 235 g | Sweet, Astringent · Neutral |
 Beetroot, diced | 190 g | Sweet · Heating |
 Cooked mung beans | 230 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 880 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the amaranth grain and cook it with the water until tender; rest covered for eight minutes.
- Prepare the diced beetroot and cooked mung beans and fresh dill and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Warm Amaranth Beet Mung Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Warm Amaranth Beet Mung Bowl
| Nutrient | Per 100g | Per Serving (1 serving (401g)) |
|---|---|---|
| Energy (Calories) | 122 kcal | 489 kcal |
| Protein | 5.7 g | 22.8 g |
| Total Carbohydrates | 20.0 g | 80.1 g |
| Dietary Fiber | 3.7 g | 15.0 g |
| Total Sugars | 2.0 g | 8.2 g |
| Total Fat | 2.5 g | 10.1 g |
| Calcium | 50.3 mg | 201.7 mg |
| Iron | 2.39 mg | 9.59 mg |
| Magnesium | 68.1 mg | 273.2 mg |
| Phosphorus | 140.9 mg | 564.9 mg |
| Potassium | 305 mg | 1224 mg |
| Sodium | 112 mg | 449 mg |
| Zinc | 0.87 mg | 3.50 mg |
| Copper | 0.23 mg | 0.92 mg |
| Manganese | 0.70 mg | 2.79 mg |
| Selenium | 4.0 µg | 16.1 µg |
| Vitamin C | 3.6 mg | 14.6 mg |
| Vitamin A (RAE) | 5.6 µg | 22.3 µg |
| Vitamin E | 0.83 mg | 3.34 mg |
| Vitamin K | 2.1 µg | 8.3 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.45 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.53 mg | 2.11 mg |
| Vitamin B6 | 0.15 mg | 0.62 mg |
| Folate (DFE) | 116.4 µg | 466.8 µg |
| Choline | 25.1 mg | 100.7 mg |
