Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 235 g | Sweet, Astringent · Neutral |
 Pumpkin, diced | 230 g | Sweet · Cooling |
 Cooked chickpeas | 230 g | Sweet, Astringent · Cooling |
 Fennel seeds | 3 g | Sweet, Pungent, Bitter · Cooling |
 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 pumpkin and cooked chickpeas and fennel seeds 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 Pumpkin Chickpea 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 Pumpkin Chickpea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (407g)) |
|---|---|---|
| Energy (Calories) | 100 kcal | 406 kcal |
| Protein | 3.3 g | 13.6 g |
| Total Carbohydrates | 14.2 g | 58.0 g |
| Dietary Fiber | 2.2 g | 8.9 g |
| Total Sugars | 1.3 g | 5.3 g |
| Total Fat | 3.6 g | 14.6 g |
| Calcium | 38.4 mg | 156.3 mg |
| Iron | 1.76 mg | 7.19 mg |
| Magnesium | 45.9 mg | 186.8 mg |
| Phosphorus | 110.6 mg | 450.6 mg |
| Potassium | 168 mg | 684 mg |
| Sodium | 130 mg | 529 mg |
| Zinc | 0.68 mg | 2.78 mg |
| Copper | 0.15 mg | 0.61 mg |
| Manganese | 0.52 mg | 2.11 mg |
| Selenium | 3.2 µg | 13.2 µg |
| Vitamin C | 2.9 mg | 11.7 mg |
| Vitamin A (RAE) | 60.4 µg | 246.1 µg |
| Vitamin E | 1.11 mg | 4.54 mg |
| Vitamin K | 2.4 µg | 9.6 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.24 mg |
| Vitamin B6 | 0.11 mg | 0.46 mg |
| Folate (DFE) | 35.7 µg | 145.5 µg |
| Choline | 17.0 mg | 69.1 mg |
