Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat flour | 260 g | Sweet, Astringent · Heating |
 Potato, diced | 360 g | Sweet, Astringent · Cooling |
 Plain yogurt | 240 g | Sour, Sweet · Heating |
 Cucumber, diced | 140 g | Sweet, Astringent · Cooling |
 Ghee | 24 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Rock salt | 6 g | Salty · Cooling |
| Water | 300 g | Whole culinary ingredient |
Step-by-Step Preparation
- Mix the buckwheat flour with half the rock salt and enough water to make a soft dough; rest for ten minutes.
- Shape small flatbreads and cook them on a griddle with half the ghee.
- Warm the remaining ghee and cumin, add the potato and remaining salt, and cook covered with a splash of water until tender.
- Whisk the yogurt and fold in the cucumber to make a plain raita.
- Serve one warm buckwheat flatbread with the cumin potato and a small separate spoonful of raita.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Navratri fasting-food tradition)
This fasting plate combines buckwheat bread, cumin potato, and a simple cucumber raita in moderate portions. Vata: serve the bread soft with ghee and reduce raw cucumber. Pitta: keep cumin mild and favor the raita. Kapha: take more buckwheat and less potato and yogurt.
USDA Nutrition Facts for Navratri Fasting Thali
| Nutrient | Per 100g | Per Serving (1 serving (333g)) |
|---|---|---|
| Energy (Calories) | 120 kcal | 401 kcal |
| Protein | 3.9 g | 13.2 g |
| Total Carbohydrates | 20.2 g | 67.3 g |
| Dietary Fiber | 2.6 g | 8.7 g |
| Total Sugars | 1.1 g | 3.8 g |
| Total Fat | 3.4 g | 11.2 g |
| Calcium | 34.9 mg | 116.5 mg |
| Iron | 0.88 mg | 2.93 mg |
| Magnesium | 55.9 mg | 186.4 mg |
| Phosphorus | 105.3 mg | 351.0 mg |
| Potassium | 255 mg | 850 mg |
| Sodium | 185 mg | 618 mg |
| Zinc | 0.66 mg | 2.21 mg |
| Copper | 0.25 mg | 0.85 mg |
| Manganese | 0.31 mg | 1.04 mg |
| Selenium | 2.2 µg | 7.2 µg |
| Vitamin C | 5.7 mg | 19.1 mg |
| Vitamin A (RAE) | 24.5 µg | 81.6 µg |
| Vitamin E | 0.09 mg | 0.28 mg |
| Vitamin K | 2.5 µg | 8.2 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.14 mg | 0.47 mg |
| Niacin (Vitamin B3) | 1.70 mg | 5.68 mg |
| Vitamin B6 | 0.13 mg | 0.45 mg |
| Folate (DFE) | 11.9 µg | 39.7 µg |
| Choline | 7.1 mg | 23.7 mg |
