Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 210 g | Sweet, Astringent · Neutral |
 Amaranth leaves, chopped | 300 g | Sweet, Astringent · Cooling |
 Carrot, diced | 140 g | Sweet, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil | 18 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
| Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the amaranth grain and chopped amaranth leaves and diced carrot in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and coriander seeds; stir to coat them evenly.
- Pour in the water, add the rock salt, and simmer covered until the legumes or grains are soft and the vegetables are tender.
- Uncover and reduce only until the broth lightly coats a spoon, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international lacto-vegetarian stew adaptation)
Amaranth Greens Stew is a moist, slowly simmered international main. 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 Greens Stew
| Nutrient | Per 100g | Per Serving (1 serving (433g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 275 kcal |
| Protein | 2.2 g | 9.7 g |
| Total Carbohydrates | 9.7 g | 42.1 g |
| Dietary Fiber | 1.2 g | 5.4 g |
| Total Sugars | 0.6 g | 2.6 g |
| Total Fat | 2.1 g | 9.0 g |
| Calcium | 65.9 mg | 285.7 mg |
| Iron | 1.54 mg | 6.69 mg |
| Magnesium | 43.3 mg | 187.6 mg |
| Phosphorus | 81.7 mg | 354.1 mg |
| Potassium | 202 mg | 876 mg |
| Sodium | 124 mg | 538 mg |
| Zinc | 0.56 mg | 2.42 mg |
| Copper | 0.11 mg | 0.47 mg |
| Manganese | 0.58 mg | 2.53 mg |
| Selenium | 2.6 µg | 11.1 µg |
| Vitamin C | 8.6 mg | 37.2 mg |
| Vitamin A (RAE) | 92.8 µg | 402.2 µg |
| Vitamin E | 0.68 mg | 2.95 mg |
| Vitamin K | 198.9 µg | 862.4 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.32 mg | 1.40 mg |
| Vitamin B6 | 0.12 mg | 0.51 mg |
| Folate (DFE) | 26.2 µg | 113.5 µg |
| Choline | 9.2 mg | 39.9 mg |
