Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Samak rice (barnyard millet) | 150 g | Sweet, Astringent · Cooling |
 Roasted peanuts, crushed | 40 g | Sweet, Astringent · Heating |
 Potato, cubed | 120 g | Sweet, Astringent · Cooling |
 Ghee | 20 g | Sweet · Cooling |
 Cumin seed | 3 g | Pungent, Bitter · Heating |
 Green chili | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Fresh coriander leaves | 15 g | Astringent, Bitter · Cooling |
Step-by-Step Preparation
- Rinse the samak and soak fifteen minutes.
- Temper cumin and chili in ghee, add the potato and cook until it takes colour.
- Add the drained samak and twice its volume of water; cook covered until soft, about twelve minutes.
- Fold in the peanuts and coriander; rest five minutes before serving.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Navratri and Ekadashi vrat tradition; IFCT 2017 barnyard millet)
The vrat staple — samak is a millet, not a grain, which is why it is allowed on fasting days. Lighter than rice and easier on kapha. Vata: extra ghee and serve hot. Pitta: keep the chili out. Kapha: reduce the peanuts.
USDA Nutrition Facts for Samak Rice Bowl (Fasting)
| Nutrient | Per 100g | Per Serving (1 serving (178g)) |
|---|---|---|
| Energy (Calories) | 274 kcal | 490 kcal |
| Protein | 6.3 g | 11.3 g |
| Total Carbohydrates | 36.4 g | 65.0 g |
| Dietary Fiber | 7.6 g | 13.5 g |
| Total Sugars | 1.0 g | 1.7 g |
| Total Fat | 12.3 g | 22.0 g |
| Calcium | 30.3 mg | 54.1 mg |
| Iron | 3.20 mg | 5.72 mg |
| Magnesium | 66.7 mg | 119.0 mg |
| Phosphorus | 184.5 mg | 329.3 mg |
| Potassium | 256 mg | 457 mg |
| Sodium | 441 mg | 786 mg |
| Zinc | 0.48 mg | 0.85 mg |
| Copper | 0.10 mg | 0.19 mg |
| Manganese | 0.10 mg | 0.18 mg |
| Selenium | 1.3 µg | 2.3 µg |
| Vitamin C | 11.2 mg | 20.0 mg |
| Vitamin A (RAE) | 62.6 µg | 111.7 µg |
| Vitamin E | 0.86 mg | 1.53 mg |
| Vitamin K | 14.4 µg | 25.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.08 mg |
| Niacin (Vitamin B3) | 2.06 mg | 3.68 mg |
| Vitamin B6 | 0.17 mg | 0.30 mg |
| Folate (DFE) | 18.9 µg | 33.8 µg |
| Choline | 13.5 mg | 24.0 mg |
