Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 215 g | Sweet, Astringent · Neutral |
 Potatoes, peeled and cut into small cubes | 300 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 3 g | Pungent · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Bring 780 ml (about 3 1/4 cups) water to a boil in a separate kettle and hold it hot, covered, so Vrat Amaranth Potato Pilaf never loses its simmer.
- Brown the potato cubes in ghee with cumin until their edges develop a light crust. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the amaranth, cracked pepper, and hot water, then cover as soon as the pot returns to a boil. Maintain low heat for 14–16 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Cook until the grains are tender and the liquid is absorbed, loosen the pilaf gently, and season. Maintain steady low heat for 13–15 minutes, stirring every 3 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Vrat Amaranth Potato Pilaf 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)
Potato makes this amaranth pilaf particularly grounding 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: reduce the potato and ghee and increase black pepper.
USDA Nutrition Facts for Vrat Amaranth Potato Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (331g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 308 kcal |
| Protein | 2.8 g | 9.1 g |
| Total Carbohydrates | 14.8 g | 49.2 g |
| Dietary Fiber | 1.7 g | 5.5 g |
| Total Sugars | 0.5 g | 1.6 g |
| Total Fat | 2.7 g | 9.1 g |
| Calcium | 34.9 mg | 115.7 mg |
| Iron | 1.69 mg | 5.60 mg |
| Magnesium | 47.7 mg | 158.4 mg |
| Phosphorus | 105.4 mg | 349.7 mg |
| Potassium | 188 mg | 624 mg |
| Sodium | 122 mg | 404 mg |
| Zinc | 0.56 mg | 1.86 mg |
| Copper | 0.12 mg | 0.41 mg |
| Manganese | 0.62 mg | 2.04 mg |
| Selenium | 3.2 µg | 10.5 µg |
| Vitamin C | 5.2 mg | 17.1 mg |
| Vitamin A (RAE) | 13.0 µg | 43.0 µg |
| Vitamin E | 0.69 mg | 2.29 mg |
| Vitamin K | 1.0 µg | 3.2 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.41 mg | 1.36 mg |
| Vitamin B6 | 0.17 mg | 0.55 mg |
| Folate (DFE) | 16.8 µg | 55.6 µg |
| Choline | 14.5 mg | 48.1 mg |
