Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Red lentils, rinsed until clear | 165 g | Sweet, Astringent · Cooling |
 Chayote, peeled and finely diced | 290 g | Sweet, Astringent · Cooling |
 Fennel seeds, lightly crushed | 4 g | Sweet, Pungent, Bitter · Cooling |
 Olive oil, for the pot | 16 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 850 ml (about 3 1/2 cups) water for Weeknight Chayote Masoor Amaranth; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook chayote and red lentils in the measured water. Maintain gentle medium heat for 6–8 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Add amaranth and fennel and stir as the base thickens. Keep the pan over low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Season the tender one-pot and finish with olive oil. Leave the pan off the flame for 6 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Chayote Masoor Amaranth 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)
Weeknight Chayote Masoor Amaranth is a practical one-pot dinner designed to finish within thirty minutes Vata: serve it moist and warm with the stated fat. Pitta: keep the seasoning mild and reduce tomato where present. Kapha: use a smaller grain portion and emphasize vegetables.
USDA Nutrition Facts for Weeknight Chayote Masoor Amaranth
| Nutrient | Per 100g | Per Serving (1 serving (382g)) |
|---|---|---|
| Energy (Calories) | 101 kcal | 386 kcal |
| Protein | 4.6 g | 17.4 g |
| Total Carbohydrates | 16.3 g | 62.4 g |
| Dietary Fiber | 2.5 g | 9.4 g |
| Total Sugars | 0.5 g | 2.0 g |
| Total Fat | 2.3 g | 8.6 g |
| Calcium | 34.1 mg | 130.2 mg |
| Iron | 1.91 mg | 7.31 mg |
| Magnesium | 42.6 mg | 163.0 mg |
| Phosphorus | 109.3 mg | 417.7 mg |
| Potassium | 167 mg | 637 mg |
| Sodium | 106 mg | 403 mg |
| Zinc | 0.92 mg | 3.51 mg |
| Copper | 0.24 mg | 0.92 mg |
| Manganese | 0.67 mg | 2.58 mg |
| Selenium | 2.5 µg | 9.5 µg |
| Vitamin C | 2.2 mg | 8.6 mg |
| Vitamin A (RAE) | 0.3 µg | 1.3 µg |
| Vitamin E | 0.68 mg | 2.60 mg |
| Vitamin K | 1.4 µg | 5.4 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.29 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.39 mg | 1.48 mg |
| Vitamin B6 | 0.14 mg | 0.52 mg |
| Folate (DFE) | 50.4 µg | 192.6 µg |
| Choline | 10.9 mg | 41.6 mg |
