Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Kale leaves, stemmed and chopped | 310 g | Bitter, Astringent · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Mustard oil, for the pot | 14 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Kapha Amaranth Masoor Kale Pot; keep one small ladle in reserve in case the base tightens early.
- Cook the red lentils until partly dissolved, then rain the amaranth grains into the broth. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the chopped kale and grated ginger as the tiny grains begin to thicken. Mix for 2 minutes with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- For Kapha Amaranth Masoor Kale Pot, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Add pepper and mustard oil, season, and keep the vegetable proportion generous. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Amaranth Masoor Kale Pot 3 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Kapha Amaranth Masoor Kale Pot is a light, warming complete meal composed to calm kapha Vata: add a little ghee and keep the serving moist if dryness appears. Pitta: reduce pepper and ginger while retaining coriander. Kapha: retain the lean portion, warming spices, and abundant vegetables.
USDA Nutrition Facts for Kapha Amaranth Masoor Kale Pot
| Nutrient | Per 100g | Per Serving (1 serving (466g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 404 kcal |
| Protein | 4.2 g | 19.6 g |
| Total Carbohydrates | 13.9 g | 64.7 g |
| Dietary Fiber | 2.5 g | 11.5 g |
| Total Sugars | 0.4 g | 1.7 g |
| Total Fat | 2.0 g | 9.2 g |
| Calcium | 66.7 mg | 311.0 mg |
| Iron | 1.80 mg | 8.39 mg |
| Magnesium | 38.8 mg | 180.8 mg |
| Phosphorus | 96.9 mg | 452.0 mg |
| Potassium | 180 mg | 838 mg |
| Sodium | 96 mg | 446 mg |
| Zinc | 0.72 mg | 3.36 mg |
| Copper | 0.20 mg | 0.92 mg |
| Manganese | 0.70 mg | 3.26 mg |
| Selenium | 2.2 µg | 10.1 µg |
| Vitamin C | 16.2 mg | 75.3 mg |
| Vitamin A (RAE) | 40.4 µg | 188.4 µg |
| Vitamin E | 0.56 mg | 2.61 mg |
| Vitamin K | 65.1 µg | 303.6 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.42 mg |
| Niacin (Vitamin B3) | 0.44 mg | 2.06 mg |
| Vitamin B6 | 0.13 mg | 0.59 mg |
| Folate (DFE) | 38.3 µg | 178.7 µg |
| Choline | 7.7 mg | 36.0 mg |
