Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 195 g | Sweet · Heating |
 Red lentils, rinsed until clear | 175 g | Sweet, Astringent · Cooling |
 Beetroot, peeled and cut into small cubes | 290 g | Sweet · Heating |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- For Varsha Millet Beet Masoor, heat 1100 ml (about 4 1/2 cups) water until vigorously boiling, then lower it to a bare simmer beside the main pot for measured additions.
- For Varsha Millet Beet Masoor, 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 millet and red lentils until the grains begin to soften. Maintain low heat for 12–14 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Add the beet and ginger and simmer until the pot turns ruby. Maintain steady low heat for 18–20 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Finish with cumin warmed in ghee, season, and serve hot. Warm the fat over medium-low heat for 1 minute, let the spice sizzle for 30–45 seconds, and pour the tempering over the dish before its final rest.
- Rest Varsha Millet Beet Masoor 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 Millet Beet Masoor 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 Millet Beet Masoor
| Nutrient | Per 100g | Per Serving (1 serving (449g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 418 kcal |
| Protein | 3.8 g | 17.3 g |
| Total Carbohydrates | 15.8 g | 71.0 g |
| Dietary Fiber | 2.5 g | 11.1 g |
| Total Sugars | 1.1 g | 5.0 g |
| Total Fat | 1.8 g | 7.9 g |
| Calcium | 12.7 mg | 57.2 mg |
| Iron | 1.36 mg | 6.13 mg |
| Magnesium | 23.7 mg | 106.4 mg |
| Phosphorus | 67.6 mg | 303.7 mg |
| Potassium | 146 mg | 655 mg |
| Sodium | 103 mg | 463 mg |
| Zinc | 0.61 mg | 2.74 mg |
| Copper | 0.23 mg | 1.03 mg |
| Manganese | 0.41 mg | 1.83 mg |
| Selenium | 0.4 µg | 1.9 µg |
| Vitamin C | 1.0 mg | 4.5 mg |
| Vitamin A (RAE) | 9.2 µg | 41.4 µg |
| Vitamin E | 0.05 mg | 0.23 mg |
| Vitamin K | 0.2 µg | 1.0 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.22 mg |
| Niacin (Vitamin B3) | 0.73 mg | 3.27 mg |
| Vitamin B6 | 0.09 mg | 0.42 mg |
| Folate (DFE) | 46.8 µg | 210.1 µg |
| Choline | 1.4 mg | 6.3 mg |
