Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Pigeon pea, rinsed and drained | 160 g | Sweet, Astringent · Heating |
 Cauliflower, separated into small florets | 310 g | Sweet, Astringent · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Mustard oil, for the pot | 15 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Kapha Amaranth Toor Cauliflower Pot never loses its simmer.
- Cook the pigeon pea until it starts to soften before stirring in the tiny amaranth grains. Maintain gentle medium heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the cauliflower florets and simmer until their stems yield without turning mushy. Maintain low heat for 19–21 minutes, stirring every 3 minutes, until a knife tip enters the thickest stem with only slight resistance.
- For Kapha Amaranth Toor Cauliflower 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.
- Temper cumin and pepper in mustard oil, fold them through the thick pot, and season. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Amaranth Toor Cauliflower Pot 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 Toor Cauliflower 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 Toor Cauliflower Pot
| Nutrient | Per 100g | Per Serving (1 serving (462g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 382 kcal |
| Protein | 3.7 g | 17.3 g |
| Total Carbohydrates | 13.6 g | 62.8 g |
| Dietary Fiber | 2.4 g | 11.3 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 1.8 g | 8.4 g |
| Calcium | 37.6 mg | 173.5 mg |
| Iron | 1.55 mg | 7.15 mg |
| Magnesium | 47.2 mg | 218.0 mg |
| Phosphorus | 101.1 mg | 467.2 mg |
| Potassium | 233 mg | 1078 mg |
| Sodium | 94 mg | 433 mg |
| Zinc | 0.62 mg | 2.85 mg |
| Copper | 0.17 mg | 0.77 mg |
| Manganese | 0.58 mg | 2.67 mg |
| Selenium | 2.9 µg | 13.2 µg |
| Vitamin C | 8.6 mg | 39.6 mg |
| Vitamin A (RAE) | 0.3 µg | 1.5 µg |
| Vitamin E | 0.49 mg | 2.24 mg |
| Vitamin K | 3.0 µg | 13.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.46 mg | 2.11 mg |
| Vitamin B6 | 0.12 mg | 0.56 mg |
| Folate (DFE) | 58.0 µg | 267.9 µg |
| Choline | 15.1 mg | 69.7 mg |
