Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 220 g | Sweet · Cooling |
 Potatoes, boiled and mashed | 320 g | Sweet, Astringent · Cooling |
 Peanuts, roasted and ground coarse | 60 g | Sweet, Astringent · Heating |
 Cumin seeds, lightly crushed | 4 g | Pungent, Bitter · Heating |
 Cilantro leaves, finely chopped | 18 g | Astringent, Bitter · Cooling |
 Ghee, melted for brushing | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Rinse the tapioca pearls in three changes of cool water, drain, and add 220 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Mix the drained pearls with the mashed potato, coarse peanuts, crushed cumin, chopped cilantro, and salt. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Shape compact patties with damp hands, arrange them on a warmed tray, and brush their surfaces lightly with melted ghee. Aim for an even 12–15 mm thickness; repair cracks before the piece reaches the hot surface.
- Bake until the bases are firm, turn each patty once, and continue until both faces are evenly golden. Keep the oven at 200°C (400°F) for 20–24 minutes, checking until the surface looks dry, brown freckles appear, and the center springs back.
- Set Vrat Baked Sabudana Vada on a rack or heatproof board for 4 minutes so steam escapes without softening the browned surfaces; serve while the center is still warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Baking gives fasting sabudana patties a crisp surface with less fat 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 one small patty and increase cumin while reducing peanut.
USDA Nutrition Facts for Vrat Baked Sabudana Vada
| Nutrient | Per 100g | Per Serving (1 serving (161g)) |
|---|---|---|
| Energy (Calories) | 243 kcal | 392 kcal |
| Protein | 3.7 g | 5.9 g |
| Total Carbohydrates | 40.7 g | 65.8 g |
| Dietary Fiber | 2.3 g | 3.7 g |
| Total Sugars | 2.0 g | 3.3 g |
| Total Fat | 7.9 g | 12.7 g |
| Calcium | 29.2 mg | 47.2 mg |
| Iron | 1.83 mg | 2.95 mg |
| Magnesium | 30.3 mg | 49.0 mg |
| Phosphorus | 70.1 mg | 113.2 mg |
| Potassium | 306 mg | 493 mg |
| Sodium | 247 mg | 399 mg |
| Zinc | 0.54 mg | 0.87 mg |
| Copper | 0.18 mg | 0.29 mg |
| Manganese | 0.33 mg | 0.53 mg |
| Selenium | 1.2 µg | 1.9 µg |
| Vitamin C | 10.6 mg | 17.1 mg |
| Vitamin A (RAE) | 35.8 µg | 57.8 µg |
| Vitamin E | 0.96 mg | 1.54 mg |
| Vitamin K | 9.9 µg | 16.0 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.06 mg |
| Niacin (Vitamin B3) | 1.71 mg | 2.75 mg |
| Vitamin B6 | 0.19 mg | 0.31 mg |
| Folate (DFE) | 32.9 µg | 53.1 µg |
| Choline | 12.5 mg | 20.2 mg |
