Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, rinsed and soaked | 220 g | Sweet · Heating |
 Paneer, cut into small cubes | 220 g | Sweet · Cooling |
 Fennel bulb, finely diced | 200 g | Sweet, Pungent · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 780 ml (about 3 1/4 cups) water for Vata Fennel Paneer Millet Pot; bring it to a full boil, then keep it covered and hot for the additions below.
- 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.
- Sweat the diced fennel bulb and crushed seeds in ghee until sweet and translucent. Take 8–10 minutes over moderate heat, using the stated texture and aroma as the final guide.
- Add the soaked millet and hot water, then cook under a lid until the grains are very tender. Maintain medium-low heat for 18–20 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in the paneer cubes for the last steaming, season the moist pot, and serve promptly. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vata Fennel Paneer Millet Pot 7 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 Fennel Paneer Millet 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 Fennel Paneer Millet Pot
| Nutrient | Per 100g | Per Serving (1 serving (362g)) |
|---|---|---|
| Energy (Calories) | 121 kcal | 439 kcal |
| Protein | 4.3 g | 15.6 g |
| Total Carbohydrates | 15.6 g | 56.6 g |
| Dietary Fiber | 1.8 g | 6.6 g |
| Total Sugars | 4.1 g | 14.8 g |
| Total Fat | 4.6 g | 16.6 g |
| Calcium | 103.6 mg | 375.5 mg |
| Iron | 0.61 mg | 2.21 mg |
| Magnesium | 30.0 mg | 108.9 mg |
| Phosphorus | 125.9 mg | 456.3 mg |
| Potassium | 202 mg | 732 mg |
| Sodium | 145 mg | 527 mg |
| Zinc | 0.61 mg | 2.20 mg |
| Copper | 0.13 mg | 0.48 mg |
| Manganese | 0.29 mg | 1.06 mg |
| Selenium | 1.9 µg | 6.9 µg |
| Vitamin C | 1.7 mg | 6.2 mg |
| Vitamin A (RAE) | 42.9 µg | 155.5 µg |
| Vitamin E | 0.17 mg | 0.60 mg |
| Vitamin K | 9.2 µg | 33.2 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.15 mg | 0.55 mg |
| Niacin (Vitamin B3) | 0.90 mg | 3.26 mg |
| Vitamin B6 | 0.11 mg | 0.40 mg |
| Folate (DFE) | 16.6 µg | 60.2 µg |
| Choline | 15.3 mg | 55.3 mg |
