Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 180 g | Sweet · Cooling |
 Lotus seeds, dry-roasted and halved | 90 g | Sweet, Astringent · Cooling |
 Potatoes, boiled and cut into cubes | 230 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Black pepper, freshly cracked | 3 g | Pungent · Heating |
 Ghee, for the pan | 20 g | Sweet · 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 180 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Dry-roast the lotus seeds until crisp and break the larger ones into halves after they cool. Give the spices about 30 seconds before adding the larger pieces, then continue over steady low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Bloom cumin and pepper in ghee, brown the potato cubes, and fold in the drained tapioca pearls. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the roasted seed halves when the pearls become translucent, toss gently, and season before serving warm. 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.
- Rest Vrat Lotus Seed 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)
Crisp lotus seeds contrast with soft pearls in this festival khichdi 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: reduce both potato and ghee and keep the bowl small.
USDA Nutrition Facts for Vrat Lotus Seed Sabudana Khichdi
| Nutrient | Per 100g | Per Serving (1 serving (133g)) |
|---|---|---|
| Energy (Calories) | 207 kcal | 276 kcal |
| Protein | 1.9 g | 2.5 g |
| Total Carbohydrates | 41.3 g | 54.9 g |
| Dietary Fiber | 1.5 g | 1.9 g |
| Total Sugars | 1.5 g | 2.0 g |
| Total Fat | 4.1 g | 5.5 g |
| Calcium | 31.0 mg | 41.2 mg |
| Iron | 1.73 mg | 2.30 mg |
| Magnesium | 24.2 mg | 32.1 mg |
| Phosphorus | 61.1 mg | 81.3 mg |
| Potassium | 274 mg | 365 mg |
| Sodium | 296 mg | 394 mg |
| Zinc | 0.27 mg | 0.36 mg |
| Copper | 0.09 mg | 0.11 mg |
| Manganese | 0.31 mg | 0.41 mg |
| Selenium | 0.5 µg | 0.7 µg |
| Vitamin C | 8.6 mg | 11.4 mg |
| Vitamin A (RAE) | 32.5 µg | 43.2 µg |
| Vitamin E | 0.19 mg | 0.25 mg |
| Vitamin K | 2.2 µg | 2.9 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.58 mg | 0.77 mg |
| Vitamin B6 | 0.17 mg | 0.22 mg |
| Folate (DFE) | 12.8 µg | 17.0 µg |
| Choline | 6.8 mg | 9.0 mg |
