Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour | 300 g | Sweet · Cooling |
 Almonds, chopped | 40 g | Sweet · Heating |
 Dry ginger | 1.5 g | Pungent · Heating |
 Ghee | 90 g | Sweet · Cooling |
 Jaggery, grated | 85 g | Sweet · Heating |
 Green cardamom | 1 g | Sweet, Pungent · Cooling |
Step-by-Step Preparation
- Warm the ghee in a heavy pan and add the whole-wheat flour.
- Roast over low heat, stirring continuously, until the mixture becomes aromatic and evenly golden.
- Add the chopped almonds, dry ginger and cook for two more minutes.
- Remove from the heat, cool until merely warm, and mix in the jaggery and cardamom.
- Break up any clumps and serve one small spoonful at a time.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian panjiri tradition)
Whole Wheat Panjiri is a dry roasted flour-and-ghee sweet traditionally served in small spoonfuls. Vata: take with warm milk if suitable. Pitta: moderate ghee and warming spice. Kapha: use a very small portion and reduce sweetener.
USDA Nutrition Facts for Whole Wheat Panjiri
| Nutrient | Per 100g | Per Serving (1 serving (51g)) |
|---|---|---|
| Energy (Calories) | 460 kcal | 238 kcal |
| Protein | 9.4 g | 4.9 g |
| Total Carbohydrates | 59.8 g | 30.9 g |
| Dietary Fiber | 7.1 g | 3.7 g |
| Total Sugars | 16.2 g | 8.4 g |
| Total Fat | 22.9 g | 11.8 g |
| Calcium | 55.3 mg | 28.6 mg |
| Iron | 4.27 mg | 2.21 mg |
| Magnesium | 113.5 mg | 58.8 mg |
| Phosphorus | 248.0 mg | 128.3 mg |
| Potassium | 445 mg | 230 mg |
| Sodium | 5 mg | 3 mg |
| Zinc | 1.86 mg | 0.96 mg |
| Copper | 0.32 mg | 0.17 mg |
| Manganese | 2.51 mg | 1.30 mg |
| Selenium | 36.1 µg | 18.7 µg |
| Vitamin C | 0.04 mg | 0.02 mg |
| Vitamin A (RAE) | 146.1 µg | 75.6 µg |
| Vitamin E | 4.19 mg | 2.17 mg |
| Vitamin K | 2.6 µg | 1.3 µg |
| Thiamin (Vitamin B1) | 0.30 mg | 0.15 mg |
| Riboflavin (Vitamin B2) | 0.19 mg | 0.10 mg |
| Niacin (Vitamin B3) | 3.19 mg | 1.65 mg |
| Vitamin B6 | 0.25 mg | 0.13 mg |
| Folate (DFE) | 29.8 µg | 15.4 µg |
| Choline | 26.1 mg | 13.5 mg |
