Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Rolled oats, sorted and rinsed | 110 g | Sweet · Heating |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 10 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1450 ml (about 6 cups) hot water before starting Oat Fennel Peya; keep one small ladle in reserve in case the base tightens early.
- Rain the oats into simmering water and whisk them apart. Whisk for 30 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Cook gently until the flakes lose their raw edges. Maintain low heat for 20–22 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add fennel, salt, and ghee to the loose porridge. Keep the pan over steady low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Rest Oat Fennel Peya 5 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)
Oat Fennel Peya is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Oat Fennel Peya
| Nutrient | Per 100g | Per Serving (1 serving (394g)) |
|---|---|---|
| Energy (Calories) | 33 kcal | 129 kcal |
| Protein | 0.9 g | 3.7 g |
| Total Carbohydrates | 4.8 g | 19.0 g |
| Dietary Fiber | 0.8 g | 3.1 g |
| Total Sugars | 0.07 g | 0.3 g |
| Total Fat | 1.1 g | 4.4 g |
| Calcium | 8.7 mg | 34.4 mg |
| Iron | 0.33 mg | 1.31 mg |
| Magnesium | 11.3 mg | 44.5 mg |
| Phosphorus | 29.6 mg | 116.5 mg |
| Potassium | 29 mg | 112 mg |
| Sodium | 78 mg | 308 mg |
| Zinc | 0.27 mg | 1.07 mg |
| Copper | 0.04 mg | 0.15 mg |
| Manganese | 0.01 mg | 0.05 mg |
| Selenium | 2.0 µg | 7.9 µg |
| Vitamin C | 0.04 mg | 0.2 mg |
| Vitamin A (RAE) | 5.3 µg | 21.1 µg |
| Vitamin E | 0.05 mg | 0.19 mg |
| Vitamin K | 0.2 µg | 0.8 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.05 mg |
| Niacin (Vitamin B3) | 0.09 mg | 0.35 mg |
| Vitamin B6 | 0.01 mg | 0.03 mg |
| Folate (DFE) | 2.2 µg | 8.8 µg |
| Choline | 3.0 mg | 11.7 mg |
