Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 120 g | Sweet, Astringent · Neutral |
 Whole cow milk, warmed | 850 g | Sweet · Cooling |
 Rock sugar, finely crushed | 50 g | Sweet · Cooling |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
 Almonds, blanched and sliced | 28 g | Sweet · Heating |
Step-by-Step Preparation
- Lay out the prepared amaranth grain, green cardamom, and almonds in their order of use; drain wet components for 2 minutes before they reach hot fat.
- Cook the rinsed amaranth in a portion of the warmed milk until the grains bloom and soften. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the remaining milk in stages, stirring the base so it thickens without catching on the pot. Keep the pan over moderate heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Remove the kheer from direct heat, dissolve the crushed rock sugar, and finish with cardamom and sliced almonds. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Amaranth Cardamom Kheer 6 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)
Amaranth gives this fasting milk pudding a fine, bead-like texture Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: choose a small warm portion with less sweetener and fewer almonds.
USDA Nutrition Facts for Vrat Amaranth Cardamom Kheer
| Nutrient | Per 100g | Per Serving (1 serving (262g)) |
|---|---|---|
| Energy (Calories) | 127 kcal | 333 kcal |
| Protein | 4.8 g | 12.5 g |
| Total Carbohydrates | 16.7 g | 43.7 g |
| Dietary Fiber | 1.1 g | 2.9 g |
| Total Sugars | 9.0 g | 23.5 g |
| Total Fat | 4.8 g | 12.6 g |
| Calcium | 125.7 mg | 329.9 mg |
| Iron | 1.00 mg | 2.62 mg |
| Magnesium | 45.9 mg | 120.6 mg |
| Phosphorus | 158.3 mg | 415.6 mg |
| Potassium | 201 mg | 527 mg |
| Sodium | 31 mg | 82 mg |
| Zinc | 0.77 mg | 2.02 mg |
| Copper | 0.09 mg | 0.24 mg |
| Manganese | 0.43 mg | 1.14 mg |
| Selenium | 3.8 µg | 9.9 µg |
| Vitamin C | 0.5 mg | 1.4 mg |
| Vitamin A (RAE) | 25.9 µg | 68.0 µg |
| Vitamin E | 1.11 mg | 2.92 mg |
| Vitamin K | 0.2 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.17 mg | 0.44 mg |
| Niacin (Vitamin B3) | 0.29 mg | 0.76 mg |
| Vitamin B6 | 0.12 mg | 0.32 mg |
| Folate (DFE) | 10.8 µg | 28.4 µg |
| Choline | 23.8 mg | 62.4 mg |
