Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 220 g | Sweet · Heating |
 Carrot, diced | 180 g | Sweet, Bitter · Heating |
 Turnip, diced | 180 g | Pungent, Bitter, Sweet · Heating |
 Fresh rosemary | 4 g | Pungent, Bitter, Astringent · Heating |
 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 | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the proso millet and diced carrot and diced turnip in bite-size pieces.
- Warm the olive oil; toast the cumin and coriander until fragrant.
- Add the main ingredients and fresh rosemary; 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)
Millet Root Vegetable 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 Millet Root Vegetable Stew
| Nutrient | Per 100g | Per Serving (1 serving (428g)) |
|---|---|---|
| Energy (Calories) | 67 kcal | 286 kcal |
| Protein | 1.7 g | 7.2 g |
| Total Carbohydrates | 11.3 g | 48.4 g |
| Dietary Fiber | 1.7 g | 7.4 g |
| Total Sugars | 0.9 g | 3.9 g |
| Total Fat | 1.7 g | 7.4 g |
| Calcium | 13.7 mg | 58.6 mg |
| Iron | 0.63 mg | 2.68 mg |
| Magnesium | 19.3 mg | 82.8 mg |
| Phosphorus | 45.1 mg | 193.1 mg |
| Potassium | 86 mg | 370 mg |
| Sodium | 131 mg | 561 mg |
| Zinc | 0.30 mg | 1.27 mg |
| Copper | 0.12 mg | 0.52 mg |
| Manganese | 0.25 mg | 1.08 mg |
| Selenium | 0.5 µg | 2.1 µg |
| Vitamin C | 2.9 mg | 12.6 mg |
| Vitamin A (RAE) | 88.1 µg | 377.7 µg |
| Vitamin E | 0.25 mg | 1.06 mg |
| Vitamin K | 2.2 µg | 9.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.21 mg |
| Niacin (Vitamin B3) | 0.77 mg | 3.28 mg |
| Vitamin B6 | 0.07 mg | 0.32 mg |
| Folate (DFE) | 14.8 µg | 63.2 µg |
| Choline | 2.1 mg | 9.2 mg |
