Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 210 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 150 g | Sweet, Astringent · Cooling |
 Chayote, peeled and finely diced | 300 g | Sweet, Astringent · Cooling |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 1200 ml (about 5 cups) freshly boiled water for Pitta Amaranth Chayote Meal, reserving about 60 ml to correct the final consistency.
- Cook the split mung until partly tender before adding the tiny amaranth grains and chayote dice. Maintain steady low heat for 11–13 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Season with ground coriander and simmer until the grains thicken around the translucent vegetable. Maintain moderate heat for 20–22 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- For Pitta Amaranth Chayote Meal, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Fold in ghee and salt, then loosen the complete meal with hot water if it sets too firmly. Mix for 2 minutes with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Rest Pitta Amaranth Chayote Meal 7 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)
Pitta Amaranth Chayote Meal is a mild complete meal designed to settle excess pitta Vata: serve warm rather than cool and add a little ghee if dryness appears. Pitta: keep chilies, strong sourness, and hard browning out of the preparation. Kapha: reduce the grain portion and add black pepper only if tolerated.
USDA Nutrition Facts for Pitta Amaranth Chayote Meal
| Nutrient | Per 100g | Per Serving (1 serving (471g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 382 kcal |
| Protein | 3.6 g | 16.8 g |
| Total Carbohydrates | 13.1 g | 61.8 g |
| Dietary Fiber | 2.4 g | 11.4 g |
| Total Sugars | 1.0 g | 4.6 g |
| Total Fat | 1.9 g | 8.9 g |
| Calcium | 34.8 mg | 164.0 mg |
| Iron | 1.48 mg | 6.99 mg |
| Magnesium | 46.0 mg | 217.2 mg |
| Phosphorus | 95.1 mg | 448.8 mg |
| Potassium | 179 mg | 844 mg |
| Sodium | 87 mg | 409 mg |
| Zinc | 0.67 mg | 3.16 mg |
| Copper | 0.16 mg | 0.76 mg |
| Manganese | 0.49 mg | 2.30 mg |
| Selenium | 2.8 µg | 13.4 µg |
| Vitamin C | 2.1 mg | 10.0 mg |
| Vitamin A (RAE) | 8.5 µg | 40.1 µg |
| Vitamin E | 0.51 mg | 2.40 mg |
| Vitamin K | 1.4 µg | 6.8 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.36 mg | 1.71 mg |
| Vitamin B6 | 0.11 mg | 0.51 mg |
| Folate (DFE) | 73.6 µg | 347.2 µg |
| Choline | 17.2 mg | 81.3 mg |
