Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 240 g | Sweet, Astringent · Neutral |
 Corn kernels | 200 g | Sweet · Heating |
 Cooked black beans | 200 g | Sweet, Astringent · Neutral |
 Fresh cilantro | 18 g | Astringent, Bitter · Cooling |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 880 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the amaranth grain until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the corn kernels, cooked black beans, fresh cilantro and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Amaranth Corn Cilantro Pot is a lightly seasoned one-pot grain dish intended for a warm midday meal. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Amaranth Corn Cilantro Pot
| Nutrient | Per 100g | Per Serving (1 serving (390g)) |
|---|---|---|
| Energy (Calories) | 158 kcal | 617 kcal |
| Protein | 6.1 g | 23.9 g |
| Total Carbohydrates | 27.6 g | 108.0 g |
| Dietary Fiber | 4.0 g | 15.6 g |
| Total Sugars | 0.6 g | 2.5 g |
| Total Fat | 3.0 g | 11.7 g |
| Calcium | 45.4 mg | 177.3 mg |
| Iron | 2.31 mg | 9.04 mg |
| Magnesium | 77.8 mg | 303.9 mg |
| Phosphorus | 159.0 mg | 621.1 mg |
| Potassium | 314 mg | 1227 mg |
| Sodium | 133 mg | 519 mg |
| Zinc | 1.21 mg | 4.73 mg |
| Copper | 0.24 mg | 0.93 mg |
| Manganese | 0.72 mg | 2.82 mg |
| Selenium | 5.3 µg | 20.6 µg |
| Vitamin C | 1.0 mg | 3.8 mg |
| Vitamin A (RAE) | 5.4 µg | 21.1 µg |
| Vitamin E | 0.87 mg | 3.42 mg |
| Vitamin K | 5.0 µg | 19.5 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.72 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.33 mg |
| Niacin (Vitamin B3) | 0.88 mg | 3.43 mg |
| Vitamin B6 | 0.21 mg | 0.82 mg |
| Folate (DFE) | 72.6 µg | 283.6 µg |
| Choline | 19.4 mg | 75.9 mg |
