Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils | 220 g | Astringent, Sweet · Cooling |
 Carrot, diced | 160 g | Sweet, Bitter · Heating |
 Garlic, sliced | 8 g | Pungent, Sweet, Salty, Bitter, Astringent · Heating |
 Ghee | 12 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1400 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash and cut the brown lentils and diced carrot and sliced garlic into even pieces so they cook at the same pace.
- Warm the ghee; bloom the cumin and ginger without browning.
- Add the prepared ingredients and water, bring to a boil, then simmer until everything is fully tender.
- Blend or mash just enough to make a light, unified soup; return it to low heat and add the rock salt.
- Rest covered for two minutes and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (North Indian winter pulse-soup tradition)
Brown lentils, garlic, and cumin make this a warming winter pulse soup. Vata: cook very soft and add ghee. Pitta: omit garlic and add coriander seed. Kapha: retain the warming spices and light texture.
USDA Nutrition Facts for Warming Brown Lentil Soup
| Nutrient | Per 100g | Per Serving (1 serving (453g)) |
|---|---|---|
| Energy (Calories) | 54 kcal | 243 kcal |
| Protein | 3.1 g | 14.2 g |
| Total Carbohydrates | 8.8 g | 39.9 g |
| Dietary Fiber | 1.6 g | 7.2 g |
| Total Sugars | 0.7 g | 3.1 g |
| Total Fat | 0.8 g | 3.8 g |
| Calcium | 11.9 mg | 54.1 mg |
| Iron | 0.94 mg | 4.24 mg |
| Magnesium | 8.4 mg | 37.9 mg |
| Phosphorus | 38.8 mg | 175.9 mg |
| Potassium | 116 mg | 527 mg |
| Sodium | 96 mg | 434 mg |
| Zinc | 0.44 mg | 1.99 mg |
| Copper | 0.11 mg | 0.48 mg |
| Manganese | 0.20 mg | 0.88 mg |
| Selenium | 0.09 µg | 0.4 µg |
| Vitamin C | 1.2 mg | 5.6 mg |
| Vitamin A (RAE) | 79.6 µg | 360.8 µg |
| Vitamin E | 0.66 mg | 2.98 mg |
| Vitamin K | 1.8 µg | 8.4 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.52 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.42 mg | 1.88 mg |
| Vitamin B6 | 0.08 mg | 0.38 mg |
| Folate (DFE) | 59.9 µg | 271.3 µg |
| Choline | 12.9 mg | 58.2 mg |
