Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 205 g | Sweet · Heating |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Bottle gourd, peeled and finely diced | 320 g | Sweet · Cooling |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · 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
- Set aside 1150 ml (about 4 3/4 cups) freshly boiled water for Tridoshic Millet Mung Bottle Gourd, reserving about 60 ml to correct the final consistency.
- Cover the proso 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.
- Simmer the split mung until partly tender and stir in the soaked millet. Maintain gentle medium heat for 12–14 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the bottle-gourd dice and ground coriander, then cook until the meal is soft. Maintain low heat for 18–20 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Season and fold in ghee, leaving enough liquid to keep the millet moist. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Tridoshic Millet Mung Bottle Gourd 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 Millet Mung Bottle Gourd 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 Millet Mung Bottle Gourd
| Nutrient | Per 100g | Per Serving (1 serving (466g)) |
|---|---|---|
| Energy (Calories) | 83 kcal | 389 kcal |
| Protein | 3.5 g | 16.2 g |
| Total Carbohydrates | 14.3 g | 66.6 g |
| Dietary Fiber | 2.6 g | 12.0 g |
| Total Sugars | 0.6 g | 2.7 g |
| Total Fat | 1.5 g | 7.1 g |
| Calcium | 20.8 mg | 97.2 mg |
| Iron | 1.01 mg | 4.69 mg |
| Magnesium | 32.6 mg | 152.2 mg |
| Phosphorus | 67.1 mg | 313.1 mg |
| Potassium | 161 mg | 750 mg |
| Sodium | 88 mg | 410 mg |
| Zinc | 0.56 mg | 2.61 mg |
| Copper | 0.18 mg | 0.83 mg |
| Manganese | 0.29 mg | 1.34 mg |
| Selenium | 1.1 µg | 5.3 µg |
| Vitamin C | 2.2 mg | 10.3 mg |
| Vitamin A (RAE) | 8.2 µg | 38.2 µg |
| Vitamin E | 0.08 mg | 0.35 mg |
| Vitamin K | 1.0 µg | 4.5 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.50 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.78 mg | 3.63 mg |
| Vitamin B6 | 0.08 mg | 0.39 mg |
| Folate (DFE) | 65.6 µg | 306.2 µg |
| Choline | 8.9 mg | 41.3 mg |
