Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearl millet, soaked and drained | 190 g | Sweet · Heating |
 Red lentils, rinsed until clear | 180 g | Sweet, Astringent · Cooling |
 Cabbage, thinly shredded | 320 g | Sweet, Astringent · Cooling |
 Fresh ginger, finely grated | 8 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 Bajra Masoor Cabbage Pot never loses its simmer.
- For Kapha Bajra Masoor Cabbage Pot, cover the pearl millet with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Cook the pearl millet until partly tender before adding the quick-cooking red lentils. Maintain low heat for 11–13 minutes, stirring every 3 minutes, until every pearl is translucent with no opaque pin at its center.
- Heap in the cabbage and ginger, then simmer uncovered until the ribbons become soft. Maintain steady low heat for 20–22 minutes, stirring every 4 minutes, until the leaves wilt but still retain their color.
- Bloom cumin in mustard oil, fold it through the pot, and season without adding richness. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Rest Kapha Bajra Masoor Cabbage 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 Bajra Masoor Cabbage 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 Bajra Masoor Cabbage Pot
| Nutrient | Per 100g | Per Serving (1 serving (468g)) |
|---|---|---|
| Energy (Calories) | 82 kcal | 386 kcal |
| Protein | 3.7 g | 17.2 g |
| Total Carbohydrates | 13.5 g | 63.3 g |
| Dietary Fiber | 2.7 g | 12.5 g |
| Total Sugars | 0.6 g | 3.0 g |
| Total Fat | 1.6 g | 7.7 g |
| Calcium | 18.7 mg | 87.4 mg |
| Iron | 1.62 mg | 7.60 mg |
| Magnesium | 22.1 mg | 103.4 mg |
| Phosphorus | 63.5 mg | 297.3 mg |
| Potassium | 137 mg | 641 mg |
| Sodium | 90 mg | 421 mg |
| Zinc | 0.68 mg | 3.17 mg |
| Copper | 0.19 mg | 0.90 mg |
| Manganese | 0.32 mg | 1.48 mg |
| Selenium | 3.2 µg | 14.8 µg |
| Vitamin C | 6.5 mg | 30.2 mg |
| Vitamin A (RAE) | 4.2 µg | 19.6 µg |
| Vitamin E | 0.07 mg | 0.31 mg |
| Vitamin K | 13.3 µg | 62.2 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.34 mg |
| Vitamin B6 | 0.09 mg | 0.42 mg |
| Folate (DFE) | 27.0 µg | 126.5 µg |
| Choline | 2.0 mg | 9.4 mg |
