Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 240 g | Sweet · Heating |
 Sweet potato, diced | 230 g | Sweet · Cooling |
 Peanuts, toasted | 55 g | Sweet, Astringent · Heating |
 Fresh cilantro | 18 g | Astringent, 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 | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the proso millet and cook it with the water until tender; rest covered for eight minutes.
- Prepare the diced sweet potato and toasted peanuts and fresh cilantro 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 Millet Sweet Potato Peanut 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 Millet Sweet Potato Peanut Bowl
| Nutrient | Per 100g | Per Serving (1 serving (361g)) |
|---|---|---|
| Energy (Calories) | 112 kcal | 404 kcal |
| Protein | 3.1 g | 11.4 g |
| Total Carbohydrates | 16.2 g | 58.6 g |
| Dietary Fiber | 2.3 g | 8.4 g |
| Total Sugars | 0.9 g | 3.3 g |
| Total Fat | 4.0 g | 14.5 g |
| Calcium | 14.7 mg | 52.9 mg |
| Iron | 0.95 mg | 3.43 mg |
| Magnesium | 31.1 mg | 112.4 mg |
| Phosphorus | 71.1 mg | 256.6 mg |
| Potassium | 125 mg | 453 mg |
| Sodium | 121 mg | 437 mg |
| Zinc | 0.47 mg | 1.71 mg |
| Copper | 0.20 mg | 0.73 mg |
| Manganese | 0.40 mg | 1.44 mg |
| Selenium | 0.8 µg | 3.1 µg |
| Vitamin C | 1.6 mg | 5.8 mg |
| Vitamin A (RAE) | 117.3 µg | 423.4 µg |
| Vitamin E | 0.62 mg | 2.25 mg |
| Vitamin K | 5.1 µg | 18.6 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.40 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.24 mg |
| Niacin (Vitamin B3) | 1.36 mg | 4.90 mg |
| Vitamin B6 | 0.11 mg | 0.41 mg |
| Folate (DFE) | 26.0 µg | 93.9 µg |
| Choline | 4.3 mg | 15.4 mg |
