Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Zucchini, cut into small cubes | 290 g | Sweet, Astringent · Cooling |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · 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 Zucchini Mung Amaranth; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer mung and amaranth together until they begin to thicken. Maintain medium-low heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fold in zucchini and coriander and cover briefly. Keep the pot covered over gentle medium heat for 4–6 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Finish with olive oil and salt while still moist. Leave the pan off the flame for 4 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Weeknight Zucchini Mung Amaranth 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)
Weeknight Zucchini Mung 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 Zucchini Mung Amaranth
| Nutrient | Per 100g | Per Serving (1 serving (381g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 376 kcal |
| Protein | 4.6 g | 17.4 g |
| Total Carbohydrates | 15.9 g | 60.8 g |
| Dietary Fiber | 2.9 g | 11.2 g |
| Total Sugars | 1.4 g | 5.3 g |
| Total Fat | 2.2 g | 8.5 g |
| Calcium | 42.3 mg | 161.2 mg |
| Iron | 1.85 mg | 7.04 mg |
| Magnesium | 57.6 mg | 219.7 mg |
| Phosphorus | 120.3 mg | 459.0 mg |
| Potassium | 252 mg | 961 mg |
| Sodium | 108 mg | 410 mg |
| Zinc | 0.74 mg | 2.83 mg |
| Copper | 0.19 mg | 0.71 mg |
| Manganese | 0.59 mg | 2.24 mg |
| Selenium | 3.5 µg | 13.2 µg |
| Vitamin C | 4.5 mg | 17.3 mg |
| Vitamin A (RAE) | 2.5 µg | 9.6 µg |
| Vitamin E | 0.73 mg | 2.80 mg |
| Vitamin K | 2.4 µg | 9.1 µg |
| Thiamin (Vitamin B1) | 0.09 mg | 0.34 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.27 mg |
| Niacin (Vitamin B3) | 0.45 mg | 1.72 mg |
| Vitamin B6 | 0.15 mg | 0.57 mg |
| Folate (DFE) | 80.8 µg | 308.4 µg |
| Choline | 21.2 mg | 81.0 mg |
