Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, milled into flour | 210 g | Sweet, Astringent · Neutral |
 Pumpkin, steamed and mashed | 260 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 4 g | Sweet, Pungent, Bitter · Cooling |
 Almond milk, unsweetened and warmed | 260 g | Sweet · Heating |
 Ghee, divided for the griddle | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Lay out the prepared amaranth grain, pumpkin, and fennel seeds in their order of use; drain wet components for 2 minutes before they reach hot fat.
- Whisk the amaranth flour with mashed pumpkin, ground fennel, salt, and enough warm almond drink for a thick batter. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Rest the mixture briefly, then spoon small rounds onto a greased griddle and spread them without pressing. Aim for an even 2–3 mm thickness; repair cracks before the piece reaches the hot surface.
- Wait until the edges dry before turning each pancake, and cook the second face until the center feels set. 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 Pumpkin Pancake beneath a clean cloth for 4 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)
Pumpkin keeps these fasting amaranth pancakes tender without eggs 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 Pumpkin Pancake
| Nutrient | Per 100g | Per Serving (1 serving (189g)) |
|---|---|---|
| Energy (Calories) | 143 kcal | 272 kcal |
| Protein | 4.4 g | 8.3 g |
| Total Carbohydrates | 21.1 g | 40.0 g |
| Dietary Fiber | 2.2 g | 4.2 g |
| Total Sugars | 1.8 g | 3.5 g |
| Total Fat | 5.1 g | 9.7 g |
| Calcium | 116.5 mg | 220.7 mg |
| Iron | 2.58 mg | 4.89 mg |
| Magnesium | 77.3 mg | 146.4 mg |
| Phosphorus | 182.3 mg | 345.5 mg |
| Potassium | 277 mg | 525 mg |
| Sodium | 227 mg | 430 mg |
| Zinc | 0.98 mg | 1.86 mg |
| Copper | 0.20 mg | 0.38 mg |
| Manganese | 1.00 mg | 1.90 mg |
| Selenium | 5.3 µg | 10.0 µg |
| Vitamin C | 4.4 mg | 8.3 mg |
| Vitamin A (RAE) | 182.4 µg | 345.6 µg |
| Vitamin E | 3.74 mg | 7.09 mg |
| Vitamin K | 0.6 µg | 1.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.52 mg | 0.98 mg |
| Vitamin B6 | 0.19 mg | 0.35 mg |
| Folate (DFE) | 28.2 µg | 53.4 µg |
| Choline | 23.8 mg | 45.1 mg |
