Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Potatoes, boiled and broken into chunks | 620 g | Sweet, Astringent · Cooling |
 Tomatoes, chopped with juices | 220 g | Sour, Sweet · Heating |
 Cumin seeds, whole | 6 g | Pungent, Bitter · Heating |
 Fresh ginger, cut into fine slivers | 8 g | Pungent · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Cilantro leaves, roughly chopped | 18 g | Astringent, Bitter · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 560 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 560 ml (about 2 1/4 cups) freshly boiled water for Vrat Cumin Potato Curry, reserving about 60 ml to correct the final consistency.
- Toast cumin and ginger slivers in ghee, then reduce the chopped tomatoes until their raw scent fades. Give the spices about 30 seconds before adding the larger pieces, then continue over low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Add the broken potato chunks and hot water, crush a few pieces into the broth, and simmer until thick. Work in 6 short pulses, pausing between them so the mixture stays cool and retains the intended texture.
- Season the fasting curry and scatter chopped cilantro over it after turning off the flame. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Cumin Potato Curry 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)
Broken potatoes naturally thicken this simple cumin fasting curry Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: replace part of the tomato with pumpkin and reduce ginger. Kapha: choose a small serving and reduce ghee.
USDA Nutrition Facts for Vrat Cumin Potato Curry
| Nutrient | Per 100g | Per Serving (1 serving (364g)) |
|---|---|---|
| Energy (Calories) | 50 kcal | 181 kcal |
| Protein | 1.1 g | 4.1 g |
| Total Carbohydrates | 8.4 g | 30.4 g |
| Dietary Fiber | 1.2 g | 4.2 g |
| Total Sugars | 0.8 g | 2.8 g |
| Total Fat | 1.5 g | 5.6 g |
| Calcium | 12.6 mg | 46.0 mg |
| Iron | 0.69 mg | 2.49 mg |
| Magnesium | 13.9 mg | 50.6 mg |
| Phosphorus | 30.8 mg | 112.0 mg |
| Potassium | 233 mg | 848 mg |
| Sodium | 113 mg | 410 mg |
| Zinc | 0.19 mg | 0.67 mg |
| Copper | 0.07 mg | 0.24 mg |
| Manganese | 0.10 mg | 0.37 mg |
| Selenium | 0.2 µg | 0.8 µg |
| Vitamin C | 10.9 mg | 39.5 mg |
| Vitamin A (RAE) | 22.3 µg | 81.2 µg |
| Vitamin E | 0.19 mg | 0.70 mg |
| Vitamin K | 6.0 µg | 21.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.07 mg |
| Niacin (Vitamin B3) | 0.58 mg | 2.11 mg |
| Vitamin B6 | 0.14 mg | 0.52 mg |
| Folate (DFE) | 9.5 µg | 34.7 µg |
| Choline | 6.9 mg | 25.1 mg |
