Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Taro root, peeled and cut into chunks | 360 g | Sweet, Astringent · Cooling |
 Red lentils, rinsed until clear | 190 g | Sweet, Astringent · Cooling |
 White rice, rinsed and drained | 130 g | Sweet · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 1250 ml (about 5 1/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Vata Taro Red Lentil Pot never loses its simmer.
- Parboil the taro chunks, drain them, and return them to a clean pot with the rice and red lentils. Let it drain for 1 minute without pressing harder than the recipe's texture requires.
- Add crushed fennel and hot water, then simmer until the roots are tender and the lentils dissolve. Maintain gentle medium heat for 20–22 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- For Vata Taro Red Lentil 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.
- Stir in ghee and salt without crushing every taro piece, and rest the complete pot before serving. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Vata Taro Red Lentil Pot once after its off-heat rest, 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 Taro Red Lentil 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 Taro Red Lentil Pot
| Nutrient | Per 100g | Per Serving (1 serving (490g)) |
|---|---|---|
| Energy (Calories) | 90 kcal | 442 kcal |
| Protein | 3.1 g | 15.2 g |
| Total Carbohydrates | 16.4 g | 80.4 g |
| Dietary Fiber | 2.0 g | 9.7 g |
| Total Sugars | 0.08 g | 0.4 g |
| Total Fat | 1.4 g | 7.1 g |
| Calcium | 19.5 mg | 95.4 mg |
| Iron | 1.15 mg | 5.64 mg |
| Magnesium | 15.1 mg | 73.8 mg |
| Phosphorus | 52.8 mg | 258.9 mg |
| Potassium | 185 mg | 908 mg |
| Sodium | 85 mg | 416 mg |
| Zinc | 0.48 mg | 2.35 mg |
| Copper | 0.18 mg | 0.89 mg |
| Manganese | 0.33 mg | 1.60 mg |
| Selenium | 1.1 µg | 5.5 µg |
| Vitamin C | 1.0 mg | 5.1 mg |
| Vitamin A (RAE) | 10.5 µg | 51.3 µg |
| Vitamin E | 0.48 mg | 2.33 mg |
| Vitamin K | 0.3 µg | 1.4 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.52 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.55 mg | 2.69 mg |
| Vitamin B6 | 0.10 mg | 0.51 mg |
| Folate (DFE) | 49.5 µg | 242.5 µg |
| Choline | 3.8 mg | 18.7 mg |
