Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 195 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 320 g | Bitter, Astringent, Sweet · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Mustard oil, for the pot | 13 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Kapha Amaranth Mung Broccoli Meal, reserving about 60 ml to correct the final consistency.
- Cook the split mung until half tender before stirring in the amaranth grains. Maintain medium-low heat for 12–14 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the broccoli and ginger as the pot thickens, keeping the florets intact. Keep the pan at gentle medium heat for 5–7 minutes, stopping when a knife tip enters the thickest stem with only slight resistance.
- For Kapha Amaranth Mung Broccoli Meal, 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.
- Finish with coriander, mustard oil, and salt, and serve while the meal remains hot. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Amaranth Mung Broccoli Meal 5 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 Mung Broccoli Meal 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 Mung Broccoli Meal
| Nutrient | Per 100g | Per Serving (1 serving (465g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 386 kcal |
| Protein | 4.1 g | 18.9 g |
| Total Carbohydrates | 13.8 g | 64.1 g |
| Dietary Fiber | 2.7 g | 12.7 g |
| Total Sugars | 1.1 g | 4.9 g |
| Total Fat | 1.7 g | 7.7 g |
| Calcium | 40.7 mg | 189.4 mg |
| Iron | 1.58 mg | 7.33 mg |
| Magnesium | 48.2 mg | 224.4 mg |
| Phosphorus | 103.7 mg | 482.5 mg |
| Potassium | 224 mg | 1042 mg |
| Sodium | 93 mg | 434 mg |
| Zinc | 0.63 mg | 2.94 mg |
| Copper | 0.16 mg | 0.73 mg |
| Manganese | 0.48 mg | 2.25 mg |
| Selenium | 3.2 µg | 14.9 µg |
| Vitamin C | 16.3 mg | 75.8 mg |
| Vitamin A (RAE) | 5.9 µg | 27.3 µg |
| Vitamin E | 0.62 mg | 2.87 mg |
| Vitamin K | 18.3 µg | 85.0 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.94 mg |
| Vitamin B6 | 0.13 mg | 0.59 mg |
| Folate (DFE) | 74.9 µg | 348.4 µg |
| Choline | 19.3 mg | 89.9 mg |
