Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds, dry-roasted | 150 g | Sweet, Astringent · Cooling |
 Whole-milk yogurt, whisked smooth | 340 g | Sour, Sweet · Heating |
 Fennel bulb, finely diced | 180 g | Sweet, Pungent · Cooling |
 Fennel seeds, ground fresh | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 460 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 460 ml (about 2 cups) hot water before starting Vrat Fennel Lotus Seed Curry; keep one small ladle in reserve in case the base tightens early.
- Dry-roast the lotus seeds until crisp, cool them, and crack the largest pieces in half. 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.
- Soften the diced fennel bulb in ghee, add ground fennel and hot water, and simmer until the broth is fragrant. Maintain low heat for 13–15 minutes, stirring every 4 minutes, until a spoon drawn across the base leaves a trail that closes slowly.
- Lower the heat before folding in the yogurt and roasted seeds, then warm gently without letting the curry boil. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 4–5 minutes, moving the pan often, until the raw aroma is gone.
- Rest Vrat Fennel Lotus Seed Curry 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)
Fennel keeps this fasting lotus-seed yogurt curry mild 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 less yogurt and ghee and choose a small bowl.
USDA Nutrition Facts for Vrat Fennel Lotus Seed Curry
| Nutrient | Per 100g | Per Serving (1 serving (289g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 162 kcal |
| Protein | 1.9 g | 5.6 g |
| Total Carbohydrates | 5.2 g | 15.2 g |
| Dietary Fiber | 0.7 g | 1.9 g |
| Total Sugars | 1.8 g | 5.2 g |
| Total Fat | 3.2 g | 9.3 g |
| Calcium | 57.1 mg | 165.3 mg |
| Iron | 0.32 mg | 0.92 mg |
| Magnesium | 15.2 mg | 44.0 mg |
| Phosphorus | 61.3 mg | 177.6 mg |
| Potassium | 167 mg | 485 mg |
| Sodium | 156 mg | 453 mg |
| Zinc | 0.21 mg | 0.62 mg |
| Copper | 0.03 mg | 0.09 mg |
| Manganese | 0.14 mg | 0.40 mg |
| Selenium | 0.8 µg | 2.2 µg |
| Vitamin C | 2.1 mg | 6.1 mg |
| Vitamin A (RAE) | 36.2 µg | 104.9 µg |
| Vitamin E | 0.16 mg | 0.45 mg |
| Vitamin K | 10.0 µg | 28.9 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.08 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.22 mg | 0.64 mg |
| Vitamin B6 | 0.04 mg | 0.13 mg |
| Folate (DFE) | 9.9 µg | 28.6 µg |
| Choline | 6.9 mg | 20.0 mg |
