Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 210 g | Sweet, Astringent · Neutral |
 Chayote, peeled and finely diced | 360 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Fresh ginger, cut into fine slivers | 7 g | Pungent · Heating |
 Ghee, for the pot | 18 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 900 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 900 ml (about 3 3/4 cups) hot water before starting Vrat Amaranth Chayote Pot; keep one small ladle in reserve in case the base tightens early.
- Bloom cumin and ginger slivers in ghee, then add the chayote dice and turn them until glossy. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Stir in the rinsed amaranth and hot water, bring the pot to a boil, and lower the heat. Maintain low heat for 12–14 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Cook partly covered until the grains thicken around the tender vegetable, then season and rest before serving. Maintain steady low heat for 7–9 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Fluff or stir Vrat Amaranth Chayote 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)
Chayote adds welcome moisture to a simple amaranth fasting meal 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: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Vrat Amaranth Chayote Pot
| Nutrient | Per 100g | Per Serving (1 serving (376g)) |
|---|---|---|
| Energy (Calories) | 68 kcal | 257 kcal |
| Protein | 2.2 g | 8.1 g |
| Total Carbohydrates | 10.4 g | 39.2 g |
| Dietary Fiber | 1.4 g | 5.2 g |
| Total Sugars | 0.6 g | 2.4 g |
| Total Fat | 2.3 g | 8.6 g |
| Calcium | 31.3 mg | 117.9 mg |
| Iron | 1.37 mg | 5.15 mg |
| Magnesium | 39.5 mg | 148.6 mg |
| Phosphorus | 83.9 mg | 315.6 mg |
| Potassium | 109 mg | 409 mg |
| Sodium | 107 mg | 403 mg |
| Zinc | 0.60 mg | 2.26 mg |
| Copper | 0.11 mg | 0.42 mg |
| Manganese | 0.52 mg | 1.97 mg |
| Selenium | 2.7 µg | 10.1 µg |
| Vitamin C | 2.5 mg | 9.3 mg |
| Vitamin A (RAE) | 10.3 µg | 38.6 µg |
| Vitamin E | 0.61 mg | 2.28 mg |
| Vitamin K | 1.1 µg | 4.1 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.26 mg | 0.98 mg |
| Vitamin B6 | 0.10 mg | 0.39 mg |
| Folate (DFE) | 33.8 µg | 127.1 µg |
| Choline | 12.4 mg | 46.7 mg |
