Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Taro root, peeled and cut into chunks | 480 g | Sweet, Astringent · Cooling |
 Lotus seeds, dry-roasted and halved | 90 g | Sweet, Astringent · Cooling |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Fresh ginger, cut into fine slivers | 8 g | Pungent · Heating |
 Ghee, for the pot | 20 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 580 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 580 ml (about 2 1/2 cups) freshly boiled water for Vrat Taro Lotus Seed Pot, reserving about 60 ml to correct the final consistency.
- Parboil the taro chunks until their surfaces soften, drain them carefully, and leave them intact. Let it drain for 1 minute without pressing harder than the recipe's texture requires.
- Toast cumin and ginger slivers in ghee, add the taro, and turn the pieces until their edges take on color. Give the spices about 30 seconds before adding the larger pieces, then continue over medium-low heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Pour in hot water and the roasted lotus-seed halves, simmer until the broth thickens, and season the fasting pot. Maintain gentle medium heat for 13–15 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Vrat Taro Lotus Seed Pot 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)
Ginger and crisp lotus seeds balance the grounding weight of taro 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: choose a small portion and use less ghee.
USDA Nutrition Facts for Vrat Taro Lotus Seed Pot
| Nutrient | Per 100g | Per Serving (1 serving (296g)) |
|---|---|---|
| Energy (Calories) | 69 kcal | 205 kcal |
| Protein | 1.0 g | 3.0 g |
| Total Carbohydrates | 12.3 g | 36.5 g |
| Dietary Fiber | 1.7 g | 5.1 g |
| Total Sugars | 0.2 g | 0.5 g |
| Total Fat | 1.9 g | 5.6 g |
| Calcium | 26.4 mg | 78.2 mg |
| Iron | 0.58 mg | 1.72 mg |
| Magnesium | 19.9 mg | 59.1 mg |
| Phosphorus | 49.1 mg | 145.7 mg |
| Potassium | 277 mg | 823 mg |
| Sodium | 138 mg | 409 mg |
| Zinc | 0.14 mg | 0.42 mg |
| Copper | 0.09 mg | 0.26 mg |
| Manganese | 0.22 mg | 0.65 mg |
| Selenium | 0.3 µg | 0.9 µg |
| Vitamin C | 1.9 mg | 5.6 mg |
| Vitamin A (RAE) | 16.1 µg | 47.8 µg |
| Vitamin E | 1.03 mg | 3.04 mg |
| Vitamin K | 0.6 µg | 1.7 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.30 mg | 0.89 mg |
| Vitamin B6 | 0.13 mg | 0.39 mg |
| Folate (DFE) | 11.1 µg | 33.0 µg |
| Choline | 7.7 mg | 22.8 mg |
