Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, cooked and cooled | 650 g | Sweet, Astringent · Cooling |
 Lemon juice, freshly squeezed | 40 g | Sour · Heating |
 Peanuts, dry-roasted | 40 g | Sweet, Astringent · Heating |
 Mustard seeds, ready for tempering | 4 g | Pungent · Heating |
 Black gram, split and dry | 16 g | Sweet · Heating |
 Turmeric, ground | 2 g | Bitter, Pungent, Astringent · Heating |
 Sesame oil, for tempering | 20 g | Sweet, Bitter, Astringent · Heating |
 Curry leaves, torn | 2 g | Bitter, Pungent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Lay out the prepared sorghum grains, peanuts, and mustard seeds in their order of use; drain wet components for 2 minutes before they reach hot fat.
- Separate the cooked sorghum grains on a platter and allow their surface moisture to evaporate. Keep this stage to 11–13 minutes over steady low heat and stop when a grain pressed between two fingers has no chalky center.
- Toast the split black gram in sesame oil. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Add mustard, peanuts, turmeric, and curry leaves. Keep the pan over medium-low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Fold the hot tempering into the sorghum, take the pan off the flame. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- For Karnataka Lemon Jowar Chitranna, mix in the lemon juice and salt. Keep the pan over low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Karnataka Lemon Jowar Chitranna for 5 minutes covered off the burner; fluff the grains once, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Chewy sorghum gives lemon chitranna a deliberately dry, rustic texture Vata: serve it warm with extra ghee and a moist vegetable. Pitta: reduce the lemon and omit chilies. Kapha: keep the oil and peanuts modest.
USDA Nutrition Facts for Karnataka Lemon Jowar Chitranna
| Nutrient | Per 100g | Per Serving (1 serving (194g)) |
|---|---|---|
| Energy (Calories) | 339 kcal | 659 kcal |
| Protein | 10.9 g | 21.3 g |
| Total Carbohydrates | 63.1 g | 122.8 g |
| Dietary Fiber | 6.7 g | 13.0 g |
| Total Sugars | 2.5 g | 4.8 g |
| Total Fat | 8.2 g | 16.0 g |
| Calcium | 23.8 mg | 46.3 mg |
| Iron | 3.42 mg | 6.64 mg |
| Magnesium | 154.9 mg | 301.4 mg |
| Phosphorus | 273.7 mg | 532.3 mg |
| Potassium | 377 mg | 733 mg |
| Sodium | 203 mg | 395 mg |
| Zinc | 1.67 mg | 3.25 mg |
| Copper | 0.33 mg | 0.63 mg |
| Manganese | 1.54 mg | 2.99 mg |
| Selenium | 11.8 µg | 23.0 µg |
| Vitamin C | 2.8 mg | 5.4 mg |
| Vitamin A (RAE) | 0.4 µg | 0.8 µg |
| Vitamin E | 0.93 mg | 1.80 mg |
| Vitamin K | 2.4 µg | 4.7 µg |
| Thiamin (Vitamin B1) | 0.32 mg | 0.62 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.19 mg |
| Niacin (Vitamin B3) | 3.76 mg | 7.31 mg |
| Vitamin B6 | 0.40 mg | 0.78 mg |
| Folate (DFE) | 34.9 µg | 68.0 µg |
| Choline | 3.9 mg | 7.6 mg |
