Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 195 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and cut into small cubes | 300 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Ghee, for finishing | 19 g | Sweet · Cooling |
 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 Varsha Amaranth Sweet Potato Mung never loses its simmer.
- Simmer the split mung until partly soft before adding the amaranth. Maintain steady low heat for 12–14 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- Add the sweet-potato cubes, ginger, and pepper and cook until thick. Maintain moderate heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- For Varsha Amaranth Sweet Potato Mung, 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, fold in ghee, and loosen the rainy-season meal with hot water. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Varsha Amaranth Sweet Potato Mung 4 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)
Varsha Amaranth Sweet Potato Mung is composed for varsha 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 Varsha Amaranth Sweet Potato Mung
| Nutrient | Per 100g | Per Serving (1 serving (449g)) |
|---|---|---|
| Energy (Calories) | 97 kcal | 434 kcal |
| Protein | 4.0 g | 17.8 g |
| Total Carbohydrates | 16.4 g | 73.8 g |
| Dietary Fiber | 2.8 g | 12.5 g |
| Total Sugars | 1.5 g | 6.7 g |
| Total Fat | 1.9 g | 8.7 g |
| Calcium | 37.4 mg | 167.9 mg |
| Iron | 1.57 mg | 7.06 mg |
| Magnesium | 49.7 mg | 223.0 mg |
| Phosphorus | 102.6 mg | 460.7 mg |
| Potassium | 231 mg | 1037 mg |
| Sodium | 100 mg | 449 mg |
| Zinc | 0.62 mg | 2.78 mg |
| Copper | 0.18 mg | 0.80 mg |
| Manganese | 0.53 mg | 2.38 mg |
| Selenium | 2.9 µg | 13.0 µg |
| Vitamin C | 1.3 mg | 5.9 mg |
| Vitamin A (RAE) | 127.9 µg | 574.4 µg |
| Vitamin E | 0.56 mg | 2.50 mg |
| Vitamin K | 1.6 µg | 7.1 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.37 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.82 mg |
| Vitamin B6 | 0.14 mg | 0.61 mg |
| Folate (DFE) | 68.3 µg | 306.5 µg |
| Choline | 19.0 mg | 85.5 mg |
