Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 210 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 140 g | Sweet, Astringent · Cooling |
 Sweet potato, peeled and diced | 260 g | Sweet · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1200 ml (about 5 cups) water to a boil in a separate kettle and hold it hot, covered, so Vata Amaranth Root One-Pot never loses its simmer.
- Warm cumin in ghee, then add the split mung and tiny amaranth grains to the pot. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Pour in hot water and the sweet-potato dice, simmering until the grains form a thick matrix. Work over moderate heat for 12–14 minutes; continue once a grain pressed between two fingers has no chalky center.
- For Vata Amaranth Root One-Pot, 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.
- Mash a few root pieces through the one-pot meal, season it, and serve at a soft spoonable consistency. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Amaranth Root One-Pot 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)
Vata Amaranth Root One-Pot is composed as a warm, moist, complete meal for calming vata Vata: serve immediately while soft and warm, with the stated ghee. Pitta: keep the warming aromatics gentle and favor fennel if needed. Kapha: use a smaller bowl and reduce the added fat.
USDA Nutrition Facts for Vata Amaranth Root One-Pot
| Nutrient | Per 100g | Per Serving (1 serving (460g)) |
|---|---|---|
| Energy (Calories) | 92 kcal | 424 kcal |
| Protein | 3.6 g | 16.7 g |
| Total Carbohydrates | 15.2 g | 69.7 g |
| Dietary Fiber | 2.5 g | 11.3 g |
| Total Sugars | 1.3 g | 5.9 g |
| Total Fat | 2.1 g | 9.8 g |
| Calcium | 36.5 mg | 167.9 mg |
| Iron | 1.61 mg | 7.42 mg |
| Magnesium | 47.7 mg | 219.3 mg |
| Phosphorus | 99.3 mg | 456.6 mg |
| Potassium | 204 mg | 940 mg |
| Sodium | 97 mg | 444 mg |
| Zinc | 0.59 mg | 2.72 mg |
| Copper | 0.16 mg | 0.74 mg |
| Manganese | 0.50 mg | 2.31 mg |
| Selenium | 2.9 µg | 13.1 µg |
| Vitamin C | 1.2 mg | 5.5 mg |
| Vitamin A (RAE) | 110.8 µg | 509.8 µg |
| Vitamin E | 0.55 mg | 2.54 mg |
| Vitamin K | 1.1 µg | 4.8 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.23 mg |
| Niacin (Vitamin B3) | 0.37 mg | 1.68 mg |
| Vitamin B6 | 0.13 mg | 0.58 mg |
| Folate (DFE) | 58.5 µg | 269.1 µg |
| Choline | 17.5 mg | 80.4 mg |
