Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 240 g | Sweet · Cooling |
 Potatoes, boiled and cut into cubes | 280 g | Sweet, Astringent · Cooling |
 Peanuts, roasted and ground coarse | 65 g | Sweet, Astringent · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for the pan | 22 g | Sweet · Cooling |
 Lemon juice, freshly squeezed | 20 g | Sour · Heating |
 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 240 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Drain the soaked pearls thoroughly and rub the coarse peanut meal through them so they separate. Let it drain for 2 minutes without pressing harder than the recipe's texture requires.
- Toast cumin in ghee, brown the potato cubes, and fold in the coated pearls over moderate heat. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Cover only until the centers turn translucent, then uncover, season, and add the lemon juice away from the flame. Maintain gentle medium heat for 8–10 minutes, stirring every 3 minutes, until every pearl is translucent with no opaque pin at its center.
- Rest Vrat Cumin Sabudana Khichdi 7 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)
Careful soaking keeps this fasting khichdi separate rather than gummy 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 fewer peanuts and potatoes and choose a small portion.
USDA Nutrition Facts for Vrat Cumin Sabudana Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (159g)) |
|---|---|---|
| Energy (Calories) | 261 kcal | 415 kcal |
| Protein | 3.8 g | 6.0 g |
| Total Carbohydrates | 43.5 g | 69.1 g |
| Dietary Fiber | 2.3 g | 3.7 g |
| Total Sugars | 2.2 g | 3.5 g |
| Total Fat | 8.7 g | 13.8 g |
| Calcium | 30.7 mg | 48.7 mg |
| Iron | 1.96 mg | 3.12 mg |
| Magnesium | 30.8 mg | 49.0 mg |
| Phosphorus | 70.7 mg | 112.4 mg |
| Potassium | 282 mg | 448 mg |
| Sodium | 250 mg | 398 mg |
| Zinc | 0.55 mg | 0.88 mg |
| Copper | 0.18 mg | 0.29 mg |
| Manganese | 0.33 mg | 0.53 mg |
| Selenium | 1.3 µg | 2.0 µg |
| Vitamin C | 10.4 mg | 16.5 mg |
| Vitamin A (RAE) | 29.6 µg | 47.0 µg |
| Vitamin E | 0.98 mg | 1.56 mg |
| Vitamin K | 1.2 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.17 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.05 mg |
| Niacin (Vitamin B3) | 1.74 mg | 2.77 mg |
| Vitamin B6 | 0.18 mg | 0.28 mg |
| Folate (DFE) | 33.1 µg | 52.6 µg |
| Choline | 12.3 mg | 19.5 mg |
