Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Fennel bulb, finely diced | 250 g | Sweet, Pungent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1150 ml (about 4 3/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Tridoshic Amaranth Mung Fennel never loses its simmer.
- Cook the split mung until halfway soft and stir in the tiny amaranth grains. Maintain gentle medium heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the diced fennel bulb and crushed seeds and simmer until naturally sweet. Maintain low heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Amaranth Mung Fennel, 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.
- Season the meal and fold in ghee before the amaranth sets too firmly. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Amaranth Mung Fennel 6 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)
Tridoshic Amaranth Mung Fennel uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Amaranth Mung Fennel
| Nutrient | Per 100g | Per Serving (1 serving (446g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 384 kcal |
| Protein | 3.9 g | 17.3 g |
| Total Carbohydrates | 14.1 g | 62.8 g |
| Dietary Fiber | 2.7 g | 12.2 g |
| Total Sugars | 1.3 g | 5.9 g |
| Total Fat | 1.9 g | 8.5 g |
| Calcium | 41.2 mg | 183.9 mg |
| Iron | 1.60 mg | 7.15 mg |
| Magnesium | 48.6 mg | 217.0 mg |
| Phosphorus | 103.4 mg | 461.5 mg |
| Potassium | 230 mg | 1028 mg |
| Sodium | 99 mg | 441 mg |
| Zinc | 0.60 mg | 2.70 mg |
| Copper | 0.16 mg | 0.72 mg |
| Manganese | 0.51 mg | 2.27 mg |
| Selenium | 2.9 µg | 13.1 µg |
| Vitamin C | 2.6 mg | 11.7 mg |
| Vitamin A (RAE) | 15.3 µg | 68.2 µg |
| Vitamin E | 0.58 mg | 2.59 mg |
| Vitamin K | 9.7 µg | 43.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.32 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.82 mg |
| Vitamin B6 | 0.11 mg | 0.48 mg |
| Folate (DFE) | 69.0 µg | 307.9 µg |
| Choline | 18.7 mg | 83.3 mg |
