Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 170 g | Sweet, Astringent · Neutral |
 Oat milk, unsweetened and warmed | 520 g | Sweet · Neutral |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
 Rock sugar, finely crushed | 28 g | Sweet · Cooling |
| Water, freshly boiled | 450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 450 ml (about 2 cups) water and 520 ml oat drink for Vrat Amaranth Fennel Porridge; heat them separately over low heat so neither addition dilutes or cools the next stage unexpectedly.
- Simmer the rinsed amaranth in hot water until the grains swell and the liquid looks glossy. Maintain steady low heat for 14–16 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Pour in the warmed oat drink, add ground fennel, and continue stirring until the porridge is creamy. Keep the pan over moderate heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Take the pot off the flame before dissolving the crushed rock sugar and scattering in the cardamom. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Amaranth Fennel Porridge 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)
Fennel makes this amaranth fasting porridge gently aromatic 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 Fennel Porridge
| Nutrient | Per 100g | Per Serving (1 serving (293g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 248 kcal |
| Protein | 2.3 g | 6.8 g |
| Total Carbohydrates | 14.5 g | 42.6 g |
| Dietary Fiber | 1.4 g | 4.0 g |
| Total Sugars | 3.5 g | 10.4 g |
| Total Fat | 2.1 g | 6.2 g |
| Calcium | 97.6 mg | 286.4 mg |
| Iron | 1.28 mg | 3.77 mg |
| Magnesium | 41.5 mg | 121.9 mg |
| Phosphorus | 91.5 mg | 268.5 mg |
| Potassium | 89 mg | 262 mg |
| Sodium | 22 mg | 63 mg |
| Zinc | 0.53 mg | 1.55 mg |
| Copper | 0.10 mg | 0.29 mg |
| Manganese | 0.55 mg | 1.62 mg |
| Selenium | 3.4 µg | 9.9 µg |
| Vitamin C | 0.7 mg | 2.1 mg |
| Vitamin A (RAE) | 0.02 µg | 0.07 µg |
| Vitamin E | 0.71 mg | 2.10 mg |
| Vitamin K | 0.7 µg | 2.0 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 0.18 mg | 0.53 mg |
| Vitamin B6 | 0.09 mg | 0.26 mg |
| Folate (DFE) | 12.8 µg | 37.4 µg |
| Choline | 11.0 mg | 32.3 mg |
