Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Pearl millet, soaked and drained | 200 g | Sweet · Heating |
 Mung beans, split and rinsed | 175 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and cut into small cubes | 320 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Ghee, for finishing | 24 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 1100 ml (about 4 1/2 cups) hot water before starting Shishira Bajra Sweet Potato Mung; keep one small ladle in reserve in case the base tightens early.
- For Shishira Bajra Sweet Potato Mung, cover the pearl millet with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Cook the pearl millet and mung until the grains begin to merge. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add sweet potato and ginger and simmer until the roots soften. Maintain steady low heat for 18–20 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Season the late-winter pot and stir in warm ghee before serving. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Shishira Bajra Sweet Potato Mung 3 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)
Shishira Bajra Sweet Potato Mung is composed for shishira 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 Shishira Bajra Sweet Potato Mung
| Nutrient | Per 100g | Per Serving (1 serving (458g)) |
|---|---|---|
| Energy (Calories) | 98 kcal | 449 kcal |
| Protein | 3.8 g | 17.2 g |
| Total Carbohydrates | 16.3 g | 74.8 g |
| Dietary Fiber | 3.3 g | 15.3 g |
| Total Sugars | 1.5 g | 6.7 g |
| Total Fat | 2.0 g | 9.2 g |
| Calcium | 22.8 mg | 104.5 mg |
| Iron | 1.46 mg | 6.66 mg |
| Magnesium | 36.8 mg | 168.4 mg |
| Phosphorus | 75.0 mg | 343.6 mg |
| Potassium | 220 mg | 1007 mg |
| Sodium | 99 mg | 452 mg |
| Zinc | 0.62 mg | 2.83 mg |
| Copper | 0.18 mg | 0.84 mg |
| Manganese | 0.27 mg | 1.22 mg |
| Selenium | 4.2 µg | 19.3 µg |
| Vitamin C | 0.9 mg | 4.1 mg |
| Vitamin A (RAE) | 138.5 µg | 634.3 µg |
| Vitamin E | 0.16 mg | 0.74 mg |
| Vitamin K | 1.6 µg | 7.3 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.25 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.88 mg |
| Vitamin B6 | 0.10 mg | 0.47 mg |
| Folate (DFE) | 61.7 µg | 282.5 µg |
| Choline | 11.9 mg | 54.7 mg |
