Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 210 g | Sweet · Cooling |
 Fresh coconut, finely grated | 65 g | Sweet · Cooling |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Coconut oil, for the pan | 18 g | Sweet · Cooling |
 Lemon juice, freshly squeezed | 22 g | Sour · Heating |
 Cilantro leaves, finely chopped | 18 g | Astringent, Bitter · 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 210 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Warm cumin in coconut oil and add the drained pearls in an even layer. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Cover briefly, then lift the pearls from the edges until they turn translucent without clumping. Maintain low heat for 6–8 minutes, stirring every 3 minutes, until every pearl is translucent with no opaque pin at its center.
- Fold through the grated coconut and salt, remove the pan from heat, and finish with lemon juice and cilantro. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Coconut Lemon Sabudana 4 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)
Coconut and lemon give sabudana a bright festival finish Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: use less lemon and eat the dish only warm, not hot. Kapha: keep coconut and oil light.
USDA Nutrition Facts for Vrat Coconut Lemon Sabudana
| Nutrient | Per 100g | Per Serving (1 serving (85g)) |
|---|---|---|
| Energy (Calories) | 343 kcal | 292 kcal |
| Protein | 1.1 g | 1.0 g |
| Total Carbohydrates | 58.8 g | 50.2 g |
| Dietary Fiber | 2.7 g | 2.3 g |
| Total Sugars | 3.5 g | 3.0 g |
| Total Fat | 11.9 g | 10.2 g |
| Calcium | 31.5 mg | 26.8 mg |
| Iron | 2.35 mg | 2.01 mg |
| Magnesium | 12.9 mg | 11.0 mg |
| Phosphorus | 35.3 mg | 30.1 mg |
| Potassium | 132 mg | 113 mg |
| Sodium | 464 mg | 395 mg |
| Zinc | 0.37 mg | 0.32 mg |
| Copper | 0.12 mg | 0.10 mg |
| Manganese | 0.13 mg | 0.11 mg |
| Selenium | 2.6 µg | 2.2 µg |
| Vitamin C | 5.6 mg | 4.7 mg |
| Vitamin A (RAE) | 18.6 µg | 15.9 µg |
| Vitamin E | 0.43 mg | 0.36 mg |
| Vitamin K | 16.5 µg | 14.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.22 mg | 0.19 mg |
| Vitamin B6 | 0.03 mg | 0.03 mg |
| Folate (DFE) | 11.5 µg | 9.8 µg |
| Choline | 4.4 mg | 3.7 mg |
