Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds, dry-roasted | 180 g | Sweet, Astringent · Cooling |
 Ghee, melted for coating | 18 g | Sweet · Cooling |
 Black pepper, freshly cracked | 4 g | Pungent · Heating |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Finish the listed preparation for the lotus seeds, black pepper, and cumin seeds before lighting the burner, and keep each addition ready in the order it will be used.
- Warm the dry-roasted lotus seeds in a broad pan until their centers become crisp. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 2–3 minutes, moving the pan often, until the raw aroma is gone.
- Drizzle over the melted ghee and toss continuously so every seed receives only a light coating. Keep the pan over gentle medium heat for 2–3 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Sprinkle in cracked pepper, ground cumin, and salt, then cool the snack in a single layer. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Pepper Roasted Lotus Seeds 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)
A light ghee coating carries pepper and cumin across these crisp fasting seeds 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 a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Vrat Pepper Roasted Lotus Seeds
| Nutrient | Per 100g | Per Serving (1 serving (52g)) |
|---|---|---|
| Energy (Calories) | 162 kcal | 85 kcal |
| Protein | 4.0 g | 2.1 g |
| Total Carbohydrates | 16.7 g | 8.7 g |
| Dietary Fiber | 0.6 g | 0.3 g |
| Total Sugars | 0.04 g | 0.02 g |
| Total Fat | 9.4 g | 4.9 g |
| Calcium | 60.5 mg | 31.6 mg |
| Iron | 1.96 mg | 1.03 mg |
| Magnesium | 56.8 mg | 29.7 mg |
| Phosphorus | 155.1 mg | 81.1 mg |
| Potassium | 368 mg | 192 mg |
| Sodium | 746 mg | 390 mg |
| Zinc | 0.33 mg | 0.17 mg |
| Copper | 0.12 mg | 0.06 mg |
| Manganese | 0.83 mg | 0.43 mg |
| Selenium | 0.2 µg | 0.09 µg |
| Vitamin C | 0.1 mg | 0.06 mg |
| Vitamin A (RAE) | 74.6 µg | 39.0 µg |
| Vitamin E | 0.45 mg | 0.24 mg |
| Vitamin K | 4.0 µg | 2.1 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.02 mg |
| Niacin (Vitamin B3) | 0.46 mg | 0.24 mg |
| Vitamin B6 | 0.16 mg | 0.08 mg |
| Folate (DFE) | 24.6 µg | 12.8 µg |
| Choline | 2.5 mg | 1.3 mg |
