Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, milled into flour | 240 g | Sweet, Astringent · Neutral |
 Potatoes, boiled and mashed | 260 g | Sweet, Astringent · Cooling |
 Cumin seeds, lightly crushed | 4 g | Pungent, Bitter · Heating |
 Cilantro leaves, finely chopped | 18 g | Astringent, Bitter · Cooling |
 Ghee, divided for the griddle | 22 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 90 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 90 ml (about 1/2 cup) hot water before starting Vrat Amaranth Potato Flatbread; keep one small ladle in reserve in case the base tightens early.
- Combine the amaranth flour with mashed potato, crushed cumin, cilantro, and salt, adding hot water only as needed. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Pat a dough portion into a thin round between oiled sheets and peel away the upper sheet carefully. Knead for 6 minutes, stopping when the dough feels cohesive and a thumb press closes slowly.
- Transfer the round to a warm griddle, cook until firm, and brown both faces with a light brushing of ghee. Hold the griddle at medium heat and allow 2–3 minutes on the first face and 1–2 minutes after turning, until the surface looks dry, brown freckles appear, and the center springs back.
- Stack Vrat Amaranth Potato Flatbread beneath a clean cloth for 6 minutes; serve it warm once the center has relaxed but the browned faces are still dry.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Mashed potato makes gluten-free amaranth dough pliable enough for a fasting flatbread 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: make the breads thin and limit both potato and ghee.
USDA Nutrition Facts for Vrat Amaranth Potato Flatbread
| Nutrient | Per 100g | Per Serving (1 serving (159g)) |
|---|---|---|
| Energy (Calories) | 204 kcal | 326 kcal |
| Protein | 6.1 g | 9.8 g |
| Total Carbohydrates | 32.1 g | 51.1 g |
| Dietary Fiber | 3.5 g | 5.6 g |
| Total Sugars | 1.0 g | 1.6 g |
| Total Fat | 6.3 g | 10.0 g |
| Calcium | 73.1 mg | 116.7 mg |
| Iron | 3.66 mg | 5.84 mg |
| Magnesium | 105.8 mg | 168.8 mg |
| Phosphorus | 237.3 mg | 378.6 mg |
| Potassium | 390 mg | 623 mg |
| Sodium | 250 mg | 399 mg |
| Zinc | 1.25 mg | 1.99 mg |
| Copper | 0.26 mg | 0.41 mg |
| Manganese | 1.35 mg | 2.15 mg |
| Selenium | 7.3 µg | 11.6 µg |
| Vitamin C | 10.4 mg | 16.6 mg |
| Vitamin A (RAE) | 38.9 µg | 62.0 µg |
| Vitamin E | 1.62 mg | 2.59 mg |
| Vitamin K | 9.9 µg | 15.8 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.15 mg |
| Niacin (Vitamin B3) | 0.84 mg | 1.34 mg |
| Vitamin B6 | 0.35 mg | 0.56 mg |
| Folate (DFE) | 38.8 µg | 61.8 µg |
| Choline | 32.5 mg | 51.8 mg |
