Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grain | 260 g | Sweet, Astringent · Cooling |
 Zucchini, diced | 260 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1050 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the sorghum grain until the draining water is mostly clear; soak for 35 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the diced zucchini, fresh dill 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)
Sorghum Zucchini Pilaf 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 Sorghum Zucchini Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (403g)) |
|---|---|---|
| Energy (Calories) | 66 kcal | 267 kcal |
| Protein | 2.0 g | 8.0 g |
| Total Carbohydrates | 12.3 g | 49.5 g |
| Dietary Fiber | 1.3 g | 5.2 g |
| Total Sugars | 0.8 g | 3.3 g |
| Total Fat | 1.7 g | 6.9 g |
| Calcium | 10.8 mg | 43.4 mg |
| Iron | 0.81 mg | 3.25 mg |
| Magnesium | 31.4 mg | 126.8 mg |
| Phosphorus | 54.4 mg | 219.3 mg |
| Potassium | 112 mg | 452 mg |
| Sodium | 125 mg | 506 mg |
| Zinc | 0.35 mg | 1.40 mg |
| Copper | 0.06 mg | 0.26 mg |
| Manganese | 0.31 mg | 1.24 mg |
| Selenium | 2.0 µg | 8.1 µg |
| Vitamin C | 3.8 mg | 15.5 mg |
| Vitamin A (RAE) | 6.0 µg | 24.3 µg |
| Vitamin E | 0.27 mg | 1.08 mg |
| Vitamin K | 1.3 µg | 5.4 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.25 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.69 mg | 2.80 mg |
| Vitamin B6 | 0.10 mg | 0.41 mg |
| Folate (DFE) | 8.8 µg | 35.4 µg |
| Choline | 1.6 mg | 6.4 mg |
