Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Sorghum grains, soaked and drained | 195 g | Sweet, Astringent · Cooling |
 Mung beans, split and rinsed | 165 g | Sweet, Astringent · Cooling |
 Broccoli, separated into small florets | 320 g | Bitter, Astringent, Sweet · Cooling |
 Fresh ginger, finely grated | 8 g | Pungent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1100 ml (about 4 1/2 cups) water for Vasanta Jowar Broccoli Mung Meal; bring it to a full boil, then keep it covered and hot for the additions below.
- For Vasanta Jowar Broccoli Mung Meal, cover the sorghum grains with at least three times its volume of cool water and soak for 40 minutes; drain for 2 minutes before the first heated step.
- Cook the sorghum and split mung until nearly tender. Maintain steady low heat for 13–15 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Steam the broccoli over the grains with grated ginger beneath the lid. Maintain a steady steam for 4–6 minutes and check until a knife tip enters the thickest stem with only slight resistance.
- Fold in cumin warmed with a little ghee, season, and serve promptly. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vasanta Jowar Broccoli Mung Meal 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)
Vasanta Jowar Broccoli Mung Meal is composed for vasanta 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 Vasanta Jowar Broccoli Mung Meal
| Nutrient | Per 100g | Per Serving (1 serving (452g)) |
|---|---|---|
| Energy (Calories) | 80 kcal | 363 kcal |
| Protein | 3.9 g | 17.5 g |
| Total Carbohydrates | 14.9 g | 67.2 g |
| Dietary Fiber | 2.7 g | 12.2 g |
| Total Sugars | 1.2 g | 5.4 g |
| Total Fat | 1.3 g | 5.7 g |
| Calcium | 26.3 mg | 119.0 mg |
| Iron | 1.29 mg | 5.85 mg |
| Magnesium | 40.6 mg | 183.4 mg |
| Phosphorus | 77.9 mg | 352.1 mg |
| Potassium | 216 mg | 975 mg |
| Sodium | 96 mg | 435 mg |
| Zinc | 0.52 mg | 2.34 mg |
| Copper | 0.13 mg | 0.61 mg |
| Manganese | 0.31 mg | 1.42 mg |
| Selenium | 2.5 µg | 11.4 µg |
| Vitamin C | 16.3 mg | 73.5 mg |
| Vitamin A (RAE) | 11.8 µg | 53.3 µg |
| Vitamin E | 0.31 mg | 1.38 mg |
| Vitamin K | 18.9 µg | 85.3 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.48 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.73 mg | 3.31 mg |
| Vitamin B6 | 0.12 mg | 0.52 mg |
| Folate (DFE) | 70.4 µg | 318.3 µg |
| Choline | 12.6 mg | 56.9 mg |
