Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet, soaked and drained | 215 g | Sweet · Heating |
 Green peas, thawed | 190 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
- Bring 850 ml (about 3 1/2 cups) water to a boil in a separate kettle and hold it hot, covered, so Weeknight Zucchini Pea Millet never loses its simmer.
- For Weeknight Zucchini 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.
- Turn zucchini through olive oil and coriander. Allow 7–9 minutes at low heat, checking whether a grain pressed between two fingers has no chalky center.
- Add millet, peas, and water and cover at once. Keep the pot covered over steady low heat for 5–7 minutes; check once at the midpoint and continue until a grain pressed between two fingers has no chalky center.
- Cook until tender, rest, and loosen the grains. Maintain moderate heat for 16–18 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Fluff or stir Weeknight Zucchini 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 Zucchini 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 Zucchini Pea Millet
| Nutrient | Per 100g | Per Serving (1 serving (392g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 294 kcal |
| Protein | 2.4 g | 9.6 g |
| Total Carbohydrates | 12.5 g | 49.1 g |
| Dietary Fiber | 2.2 g | 8.6 g |
| Total Sugars | 1.1 g | 4.5 g |
| Total Fat | 1.8 g | 7.0 g |
| Calcium | 11.5 mg | 45.1 mg |
| Iron | 0.73 mg | 2.86 mg |
| Magnesium | 24.7 mg | 97.1 mg |
| Phosphorus | 60.6 mg | 238.2 mg |
| Potassium | 109 mg | 429 mg |
| Sodium | 104 mg | 408 mg |
| Zinc | 0.46 mg | 1.82 mg |
| Copper | 0.14 mg | 0.56 mg |
| Manganese | 0.31 mg | 1.23 mg |
| Selenium | 0.7 µg | 2.8 µg |
| Vitamin C | 8.2 mg | 32.3 mg |
| Vitamin A (RAE) | 6.4 µg | 25.3 µg |
| Vitamin E | 0.32 mg | 1.25 mg |
| Vitamin K | 4.5 µg | 17.8 µg |
| Thiamin (Vitamin B1) | 0.10 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.29 mg |
| Niacin (Vitamin B3) | 0.99 mg | 3.89 mg |
| Vitamin B6 | 0.10 mg | 0.40 mg |
| Folate (DFE) | 23.9 µg | 94.0 µg |
| Choline | 5.2 mg | 20.4 mg |
