Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, soaked and drained | 200 g | Sweet, Astringent · Cooling |
 Chana dal, soaked and drained | 160 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 300 g | Bitter, Astringent, Sweet · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 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 Chana Broccoli Pot; keep one small ladle in reserve in case the base tightens early.
- Cover the sorghum grains and chana dal with at least three times their combined volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked chana dal until almost tender, then add the sorghum grains. Maintain medium-low heat for 10–12 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Set the broccoli florets over the simmering pot and cover only until their stems yield. Maintain gentle medium heat for 5–7 minutes, stirring every 5 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Stir in coriander and pepper, season, and use just enough ghee to carry the spices. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Jowar Chana Broccoli Pot 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 Chana Broccoli 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 Jowar Chana Broccoli Pot
| Nutrient | Per 100g | Per Serving (1 serving (459g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 372 kcal |
| Protein | 3.6 g | 16.4 g |
| Total Carbohydrates | 14.3 g | 65.4 g |
| Dietary Fiber | 2.1 g | 9.5 g |
| Total Sugars | 0.6 g | 2.5 g |
| Total Fat | 1.6 g | 7.5 g |
| Calcium | 19.2 mg | 88.2 mg |
| Iron | 1.02 mg | 4.69 mg |
| Magnesium | 35.6 mg | 163.4 mg |
| Phosphorus | 72.8 mg | 334.2 mg |
| Potassium | 161 mg | 739 mg |
| Sodium | 93 mg | 426 mg |
| Zinc | 0.52 mg | 2.37 mg |
| Copper | 0.05 mg | 0.24 mg |
| Manganese | 0.24 mg | 1.12 mg |
| Selenium | 1.8 µg | 8.4 µg |
| Vitamin C | 14.6 mg | 67.2 mg |
| Vitamin A (RAE) | 10.6 µg | 48.7 µg |
| Vitamin E | 0.25 mg | 1.17 mg |
| Vitamin K | 17.0 µg | 78.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.52 mg | 2.37 mg |
| Vitamin B6 | 0.08 mg | 0.36 mg |
| Folate (DFE) | 12.5 µg | 57.4 µg |
| Choline | 3.2 mg | 14.8 mg |
