Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 210 g | Sweet · Heating |
 Green peas, thawed | 185 g | Sweet, Astringent · Cooling |
 Asparagus, trimmed and cut into short pieces | 300 g | Sweet, Bitter, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for finishing | 15 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1100 ml (about 4 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Sharad Millet Asparagus Pea Bowl never loses its simmer.
- For Sharad Millet Asparagus Pea Bowl, cover the proso millet with at least three times its volume of cool water and soak for 20 minutes; drain for 2 minutes before the first heated step.
- Cook the soaked millet until the grains are almost tender. Maintain low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add asparagus, peas, and crushed fennel and cover briefly. Maintain gentle medium heat for 7–9 minutes, stirring every 4 minutes, until a knife tip enters the thickest stem with only slight resistance.
- Season the bowl and finish with olive oil while the vegetables remain green. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Sharad Millet Asparagus Pea Bowl 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)
Sharad Millet Asparagus Pea Bowl is composed for sharad with seasonal texture, produce, and seasoning Vata: serve warm and keep enough moisture in the grains. Pitta: moderate pungency and avoid hard browning. Kapha: favor the vegetable portion and use only the stated fat.
USDA Nutrition Facts for Sharad Millet Asparagus Pea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (454g)) |
|---|---|---|
| Energy (Calories) | 63 kcal | 288 kcal |
| Protein | 2.2 g | 10.1 g |
| Total Carbohydrates | 10.6 g | 48.4 g |
| Dietary Fiber | 2.0 g | 9.1 g |
| Total Sugars | 0.9 g | 4.0 g |
| Total Fat | 1.4 g | 6.4 g |
| Calcium | 11.9 mg | 54.3 mg |
| Iron | 0.90 mg | 4.08 mg |
| Magnesium | 20.3 mg | 92.2 mg |
| Phosphorus | 53.6 mg | 243.4 mg |
| Potassium | 84 mg | 384 mg |
| Sodium | 89 mg | 406 mg |
| Zinc | 0.42 mg | 1.93 mg |
| Copper | 0.14 mg | 0.66 mg |
| Manganese | 0.27 mg | 1.23 mg |
| Selenium | 0.9 µg | 4.0 µg |
| Vitamin C | 5.0 mg | 22.9 mg |
| Vitamin A (RAE) | 10.2 µg | 46.1 µg |
| Vitamin E | 0.45 mg | 2.02 mg |
| Vitamin K | 10.0 µg | 45.4 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.32 mg |
| Niacin (Vitamin B3) | 0.93 mg | 4.24 mg |
| Vitamin B6 | 0.08 mg | 0.35 mg |
| Folate (DFE) | 25.0 µg | 113.7 µg |
| Choline | 5.5 mg | 25.1 mg |
