Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Tapioca pearls, rinsed and soaked | 190 g | Sweet · Cooling |
 Sweet potato, peeled and cut into small cubes | 330 g | Sweet · Cooling |
 Peanuts, roasted and chopped | 45 g | Sweet, Astringent · Heating |
 Fennel seeds, lightly crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for the pan | 20 g | Sweet · Cooling |
 Lemon juice, freshly squeezed | 18 g | Sour · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
Step-by-Step Preparation
- For Vrat Sweet Potato Sabudana Pilaf, rinse the tapioca pearls in three changes of cool water, drain, and add 190 ml fresh water; soak for 4–6 hours, then tip them into a sieve for 5 minutes so the grains separate cleanly.
- Brown the sweet-potato cubes slowly in ghee with crushed fennel until their edges caramelize. Give the spices about 30 seconds before adding the larger pieces, then continue over gentle medium heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Add the drained pearls and chopped peanuts, cover briefly, and shake the pan as the centers turn translucent. Maintain low heat for 6–8 minutes, stirring every 5 minutes, until every pearl is translucent with no opaque pin at its center.
- Uncover to release steam, season the pilaf, and sprinkle in the lemon juice once it leaves the heat. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Vrat Sweet Potato Sabudana Pilaf 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 balances the sweetness of this root-and-sabudana fasting pilaf 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 Sweet Potato Sabudana Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (153g)) |
|---|---|---|
| Energy (Calories) | 232 kcal | 354 kcal |
| Protein | 3.0 g | 4.5 g |
| Total Carbohydrates | 40.3 g | 61.6 g |
| Dietary Fiber | 2.9 g | 4.5 g |
| Total Sugars | 3.7 g | 5.7 g |
| Total Fat | 7.0 g | 10.8 g |
| Calcium | 40.0 mg | 61.2 mg |
| Iron | 1.33 mg | 2.03 mg |
| Magnesium | 29.5 mg | 45.2 mg |
| Phosphorus | 59.7 mg | 91.4 mg |
| Potassium | 255 mg | 390 mg |
| Sodium | 285 mg | 437 mg |
| Zinc | 0.47 mg | 0.72 mg |
| Copper | 0.18 mg | 0.28 mg |
| Manganese | 0.37 mg | 0.57 mg |
| Selenium | 1.1 µg | 1.7 µg |
| Vitamin C | 3.0 mg | 4.6 mg |
| Vitamin A (RAE) | 409.8 µg | 627.1 µg |
| Vitamin E | 0.86 mg | 1.31 mg |
| Vitamin K | 1.3 µg | 1.9 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.07 mg |
| Niacin (Vitamin B3) | 1.24 mg | 1.90 mg |
| Vitamin B6 | 0.15 mg | 0.22 mg |
| Folate (DFE) | 25.1 µg | 38.5 µg |
| Choline | 11.7 mg | 18.0 mg |
