Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, soaked and drained | 210 g | Sweet · Heating |
 Green peas, thawed | 190 g | Sweet, Astringent · Cooling |
 Tomatoes, finely chopped | 260 g | Sour, Sweet · Heating |
 Cumin seeds, whole | 5 g | Pungent, Bitter · Heating |
 Ghee, for the pot | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 850 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare 850 ml (about 3 1/2 cups) hot water before starting Weeknight Tomato Pea Millet; keep one small ladle in reserve in case the base tightens early.
- For Weeknight Tomato Pea Millet, cover the proso millet with at least three times its volume of cool water and soak for 30 minutes; drain for 2 minutes before the first heated step.
- Warm cumin and chopped tomato until the juices reduce. 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.
- Add millet, peas, and water and cover the pot. Keep the pot covered over gentle medium heat for 3–5 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Rest the tender grains, then fluff and season. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Fluff or stir Weeknight Tomato Pea Millet once after its off-heat rest, 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 Tomato Pea Millet 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 Tomato Pea Millet
| Nutrient | Per 100g | Per Serving (1 serving (384g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 291 kcal |
| Protein | 2.4 g | 9.2 g |
| Total Carbohydrates | 12.5 g | 48.2 g |
| Dietary Fiber | 2.1 g | 8.1 g |
| Total Sugars | 1.2 g | 4.4 g |
| Total Fat | 1.8 g | 7.0 g |
| Calcium | 10.7 mg | 41.0 mg |
| Iron | 0.86 mg | 3.29 mg |
| Magnesium | 23.3 mg | 89.4 mg |
| Phosphorus | 58.0 mg | 222.9 mg |
| Potassium | 103 mg | 395 mg |
| Sodium | 106 mg | 407 mg |
| Zinc | 0.43 mg | 1.66 mg |
| Copper | 0.14 mg | 0.55 mg |
| Manganese | 0.30 mg | 1.17 mg |
| Selenium | 0.6 µg | 2.3 µg |
| Vitamin C | 7.3 mg | 28.0 mg |
| Vitamin A (RAE) | 21.3 µg | 81.9 µg |
| Vitamin E | 0.30 mg | 1.15 mg |
| Vitamin K | 4.6 µg | 17.8 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.38 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.23 mg |
| Niacin (Vitamin B3) | 1.02 mg | 3.91 mg |
| Vitamin B6 | 0.09 mg | 0.34 mg |
| Folate (DFE) | 22.2 µg | 85.4 µg |
| Choline | 5.0 mg | 19.1 mg |
