Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 200 g | Sweet · Heating |
 Chana dal, soaked and drained | 160 g | Sweet, Astringent · Cooling |
 Mustard greens, washed and chopped | 320 g | Pungent, Bitter · Heating |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 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
- For Kapha Millet Chana Mustard Greens, heat 1150 ml (about 4 3/4 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- Cover the proso millet and chana dal with at least three times their combined volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked chana dal until nearly tender before adding the millet. Maintain gentle medium heat for 11–13 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Press in the mustard greens and grated ginger as the grains absorb their broth. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Season with cracked pepper and only a small amount of ghee, keeping the greens prominent. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Kapha Millet Chana Mustard Greens 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 Millet Chana Mustard Greens 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 Millet Chana Mustard Greens
| Nutrient | Per 100g | Per Serving (1 serving (464g)) |
|---|---|---|
| Energy (Calories) | 84 kcal | 390 kcal |
| Protein | 3.6 g | 16.6 g |
| Total Carbohydrates | 13.8 g | 64.1 g |
| Dietary Fiber | 2.2 g | 10.4 g |
| Total Sugars | 0.2 g | 1.1 g |
| Total Fat | 1.7 g | 7.7 g |
| Calcium | 28.4 mg | 132.1 mg |
| Iron | 1.09 mg | 5.05 mg |
| Magnesium | 30.9 mg | 143.7 mg |
| Phosphorus | 69.7 mg | 323.7 mg |
| Potassium | 154 mg | 715 mg |
| Sodium | 90 mg | 418 mg |
| Zinc | 0.48 mg | 2.21 mg |
| Copper | 0.12 mg | 0.55 mg |
| Manganese | 0.20 mg | 0.95 mg |
| Selenium | 0.5 µg | 2.1 µg |
| Vitamin C | 12.1 mg | 56.1 mg |
| Vitamin A (RAE) | 31.5 µg | 146.3 µg |
| Vitamin E | 0.39 mg | 1.81 mg |
| Vitamin K | 44.9 µg | 208.3 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.28 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.65 mg | 3.03 mg |
| Vitamin B6 | 0.07 mg | 0.34 mg |
| Folate (DFE) | 11.3 µg | 52.5 µg |
| Choline | 0.4 mg | 1.8 mg |
