Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, dry-popped | 150 g | Sweet, Astringent · Neutral |
 Sesame seeds, toasted and ground coarse | 70 g | Sweet, Bitter, Astringent · Heating |
 Jaggery, finely grated | 110 g | Sweet · Heating |
 Ghee, warmed for binding | 28 g | Sweet · Cooling |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Set the amaranth grain, sesame seeds, and jaggery in separate bowls and complete the listed rinsing, cutting, or grinding before heating the pan.
- Toast the popped amaranth and coarse sesame together until the mixture smells nutty. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Melt the grated jaggery with a spoonful of water, cook it to a sticky syrup, and stir in the warm ghee. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Work the hot syrup and cardamom through the grains, then shape small balls with lightly greased palms before the mixture cools. Aim for an even 3–4 mm thickness; repair cracks before the piece reaches the hot surface.
- Rest Vrat Amaranth Sesame Laddoo 3 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)
These dense festival sweets combine popped amaranth with sesame and jaggery 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: eat only one small ball and reduce the sweetener.
USDA Nutrition Facts for Vrat Amaranth Sesame Laddoo
| Nutrient | Per 100g | Per Serving (1 serving (90g)) |
|---|---|---|
| Energy (Calories) | 453 kcal | 408 kcal |
| Protein | 9.3 g | 8.4 g |
| Total Carbohydrates | 62.1 g | 55.9 g |
| Dietary Fiber | 5.2 g | 4.7 g |
| Total Sugars | 29.8 g | 26.8 g |
| Total Fat | 20.4 g | 18.3 g |
| Calcium | 282.7 mg | 254.4 mg |
| Iron | 9.44 mg | 8.49 mg |
| Magnesium | 194.2 mg | 174.8 mg |
| Phosphorus | 361.7 mg | 325.5 mg |
| Potassium | 630 mg | 567 mg |
| Sodium | 10 mg | 9 mg |
| Zinc | 2.87 mg | 2.58 mg |
| Copper | 1.01 mg | 0.91 mg |
| Manganese | 2.02 mg | 1.82 mg |
| Selenium | 14.5 µg | 13.0 µg |
| Vitamin C | 1.9 mg | 1.7 mg |
| Vitamin A (RAE) | 65.3 µg | 58.8 µg |
| Vitamin E | 1.85 mg | 1.66 mg |
| Vitamin K | 0.7 µg | 0.6 µg |
| Thiamin (Vitamin B1) | 0.20 mg | 0.18 mg |
| Riboflavin (Vitamin B2) | 0.13 mg | 0.12 mg |
| Niacin (Vitamin B3) | 1.27 mg | 1.14 mg |
| Vitamin B6 | 0.40 mg | 0.36 mg |
| Folate (DFE) | 53.0 µg | 47.7 µg |
| Choline | 35.8 mg | 32.2 mg |
