Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Buckwheat groats, rinsed and drained | 170 g | Sweet, Astringent · Heating |
 Almond milk, unsweetened and warmed | 520 g | Sweet · Heating |
 Green cardamom, freshly ground | 2 g | Sweet, Pungent · Cooling |
 Rock sugar, finely crushed | 28 g | Sweet · Cooling |
 Almonds, blanched and sliced | 24 g | Sweet · Heating |
| Water, freshly boiled | 420 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 420 ml (about 1 3/4 cups) water and 520 ml almond drink for Vrat Buckwheat Almond Porridge; heat them separately over low heat so neither addition dilutes or cools the next stage unexpectedly.
- Simmer the buckwheat groats in hot water until they split and become tender. Maintain medium-low heat for 13–15 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the warmed almond drink and continue cooking until the mixture reaches a loose porridge consistency. Keep the pan over gentle medium heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Remove the pot from heat, stir in the crushed rock sugar and cardamom, and garnish with sliced almonds. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Buckwheat Almond Porridge 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)
Plant milk keeps this sweet buckwheat fasting porridge gentle and dairy-free 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 Buckwheat Almond Porridge
| Nutrient | Per 100g | Per Serving (1 serving (291g)) |
|---|---|---|
| Energy (Calories) | 81 kcal | 236 kcal |
| Protein | 2.6 g | 7.6 g |
| Total Carbohydrates | 14.1 g | 41.0 g |
| Dietary Fiber | 1.7 g | 5.0 g |
| Total Sugars | 3.0 g | 8.8 g |
| Total Fat | 2.1 g | 6.2 g |
| Calcium | 86.3 mg | 251.2 mg |
| Iron | 0.55 mg | 1.61 mg |
| Magnesium | 43.4 mg | 126.2 mg |
| Phosphorus | 74.1 mg | 215.6 mg |
| Potassium | 98 mg | 284 mg |
| Sodium | 28 mg | 82 mg |
| Zinc | 0.51 mg | 1.49 mg |
| Copper | 0.20 mg | 0.57 mg |
| Manganese | 0.24 mg | 0.69 mg |
| Selenium | 1.3 µg | 3.7 µg |
| Vitamin C | 0.04 mg | 0.1 mg |
| Vitamin A (RAE) | 18.3 µg | 53.3 µg |
| Vitamin E | 3.42 mg | 9.96 mg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.30 mg |
| Niacin (Vitamin B3) | 1.13 mg | 3.30 mg |
| Vitamin B6 | 0.03 mg | 0.10 mg |
| Folate (DFE) | 5.5 µg | 16.1 µg |
| Choline | 2.5 mg | 7.2 mg |
