Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Split mung dal | 140 g | Sweet, Astringent · Cooling |
 Carrot, diced | 200 g | Sweet, Bitter · Heating |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Fresh cilantro | 12 g | Astringent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Turmeric | 1.5 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, sliced | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 1500 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the mung dal and soak it for 25 minutes; drain well.
- Combine the pulse, turmeric, and water in a pot; bring to a boil and skim any foam from the surface.
- Add diced carrot, coriander seeds, fresh cilantro, cumin, and ginger; simmer until the pulse is completely tender.
- Whisk the soup to loosen some of the cooked pulse while keeping the broth pourable, then add the rock salt.
- Rest covered for three minutes and ladle into warm bowls.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (classical yusha pulse-soup tradition)
Carrot Coriander Mung Yusha is prepared as a pourable pulse broth rather than a heavy stew. Vata: add a small spoon of ghee at the table. Pitta: omit extra chilies and emphasize coriander. Kapha: increase dry spice modestly and keep the broth thin.
USDA Nutrition Facts for Carrot Coriander Mung Yusha
| Nutrient | Per 100g | Per Serving (1 serving (467g)) |
|---|---|---|
| Energy (Calories) | 32 kcal | 151 kcal |
| Protein | 2.0 g | 9.2 g |
| Total Carbohydrates | 6.1 g | 28.3 g |
| Dietary Fiber | 1.7 g | 7.9 g |
| Total Sugars | 1.0 g | 4.8 g |
| Total Fat | 0.2 g | 0.9 g |
| Calcium | 19.9 mg | 92.9 mg |
| Iron | 0.74 mg | 3.48 mg |
| Magnesium | 18.2 mg | 84.9 mg |
| Phosphorus | 33.7 mg | 157.8 mg |
| Potassium | 140 mg | 654 mg |
| Sodium | 95 mg | 446 mg |
| Zinc | 0.26 mg | 1.23 mg |
| Copper | 0.09 mg | 0.42 mg |
| Manganese | 0.12 mg | 0.57 mg |
| Selenium | 0.7 µg | 3.3 µg |
| Vitamin C | 1.2 mg | 5.8 mg |
| Vitamin A (RAE) | 92.0 µg | 430.2 µg |
| Vitamin E | 0.14 mg | 0.64 mg |
| Vitamin K | 4.1 µg | 19.1 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.26 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.12 mg |
| Niacin (Vitamin B3) | 0.30 mg | 1.39 mg |
| Vitamin B6 | 0.05 mg | 0.21 mg |
| Folate (DFE) | 49.3 µg | 230.4 µg |
| Choline | 8.5 mg | 39.8 mg |
