Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Brown lentils, rinsed and drained | 180 g | Astringent, Sweet · Cooling |
 Zucchini, cut into small cubes | 300 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
- Prepare 1150 ml (about 4 3/4 cups) hot water before starting Kapha Jowar Lentil Zucchini Meal; keep one small ladle in reserve in case the base tightens early.
- Cover the sorghum grains with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Simmer the sorghum and brown lentils together until both are tender. Maintain medium-low heat for 19–21 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the zucchini cubes and cook uncovered so their released moisture can reduce. Maintain gentle medium heat for 14–16 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Finish with cumin and pepper bloomed in mustard oil, then season the lean meal. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Jowar Lentil Zucchini Meal 7 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 Jowar Lentil Zucchini 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 Jowar Lentil Zucchini Meal
| Nutrient | Per 100g | Per Serving (1 serving (464g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 376 kcal |
| Protein | 3.8 g | 17.6 g |
| Total Carbohydrates | 14.7 g | 68.1 g |
| Dietary Fiber | 2.0 g | 9.3 g |
| Total Sugars | 0.9 g | 4.1 g |
| Total Fat | 1.4 g | 6.5 g |
| Calcium | 12.7 mg | 59.2 mg |
| Iron | 1.25 mg | 5.82 mg |
| Magnesium | 27.2 mg | 126.3 mg |
| Phosphorus | 66.2 mg | 307.3 mg |
| Potassium | 154 mg | 718 mg |
| Sodium | 88 mg | 411 mg |
| Zinc | 0.57 mg | 2.65 mg |
| Copper | 0.12 mg | 0.57 mg |
| Manganese | 0.37 mg | 1.73 mg |
| Selenium | 1.4 µg | 6.4 µg |
| Vitamin C | 3.3 mg | 15.5 mg |
| Vitamin A (RAE) | 2.0 µg | 9.5 µg |
| Vitamin E | 0.56 mg | 2.59 mg |
| Vitamin K | 1.5 µg | 7.2 µg |
| Thiamin (Vitamin B1) | 0.13 mg | 0.60 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.74 mg | 3.42 mg |
| Vitamin B6 | 0.13 mg | 0.60 mg |
| Folate (DFE) | 52.5 µg | 243.8 µg |
| Choline | 11.0 mg | 50.9 mg |
