Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrot, diced small | 580 g | Sweet, Bitter · Heating |
 Fresh coconut, grated | 45 g | Sweet · Cooling |
 Coconut oil | 14 g | Sweet · Cooling |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Turmeric | 1 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 70 g | Whole culinary ingredient |
Step-by-Step Preparation
- Cut the carrot into small, even dice so the pieces steam quickly.
- Warm the coconut oil; let the mustard seeds pop, then add the curry leaves and turmeric.
- Add the vegetables, salt, and water; cover and steam over low heat until just tender.
- Remove the lid, fold in the grated coconut, and cook for two minutes without browning it.
- Take the pan off the heat while the vegetables retain their color and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian poriyal and thoran tradition)
Carrot Poriyal follows the gently steamed vegetable-and-coconut style of southern India. Vata: serve warm and increase coconut slightly. Pitta: keep mustard modest and use the stated coconut. Kapha: reduce coconut and finish the vegetables fairly dry.
USDA Nutrition Facts for Carrot Poriyal
| Nutrient | Per 100g | Per Serving (1 serving (180g)) |
|---|---|---|
| Energy (Calories) | 75 kcal | 136 kcal |
| Protein | 1.1 g | 2.0 g |
| Total Carbohydrates | 9.0 g | 16.2 g |
| Dietary Fiber | 2.9 g | 5.3 g |
| Total Sugars | 4.2 g | 7.6 g |
| Total Fat | 4.4 g | 7.9 g |
| Calcium | 32.7 mg | 58.9 mg |
| Iron | 0.51 mg | 0.93 mg |
| Magnesium | 13.8 mg | 24.8 mg |
| Phosphorus | 38.6 mg | 69.6 mg |
| Potassium | 288 mg | 518 mg |
| Sodium | 273 mg | 491 mg |
| Zinc | 0.29 mg | 0.52 mg |
| Copper | 0.07 mg | 0.13 mg |
| Manganese | 0.15 mg | 0.28 mg |
| Selenium | 1.6 µg | 2.9 µg |
| Vitamin C | 5.0 mg | 9.0 mg |
| Vitamin A (RAE) | 673.1 µg | 1211.7 µg |
| Vitamin E | 0.67 mg | 1.21 mg |
| Vitamin K | 13.9 µg | 25.0 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.85 mg | 1.53 mg |
| Vitamin B6 | 0.12 mg | 0.21 mg |
| Folate (DFE) | 17.6 µg | 31.7 µg |
| Choline | 8.6 mg | 15.5 mg |
