Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 250 g | Sweet · Cooling |
 Carrot, finely grated | 120 g | Sweet, Bitter · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Plain yogurt | 180 g | Sour, Sweet · Heating |
 Ghee, for the molds | 12 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 220 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the semolina as a thick, smooth batter with the water and yogurt.
- Fold in the finely grated carrot, mustard seeds, curry leaves and rock salt; cover and rest for 45 minutes.
- Grease the steaming molds lightly with ghee and fill each hollow no more than three-quarters full.
- Steam over steady heat until the cakes are set through and spring back when touched.
- Rest for two minutes, loosen the edges, and serve the steamed cakes warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian idli tradition)
Carrot Rava Idli is steamed rather than fried and is best eaten freshly made. Vata: serve warm with ghee and a moist accompaniment. Pitta: pair with a mild coconut or coriander chutney. Kapha: keep the cakes small and the accompaniment light.
USDA Nutrition Facts for Carrot Rava Idli
| Nutrient | Per 100g | Per Serving (1 serving (198g)) |
|---|---|---|
| Energy (Calories) | 153 kcal | 303 kcal |
| Protein | 5.1 g | 10.2 g |
| Total Carbohydrates | 25.9 g | 51.3 g |
| Dietary Fiber | 1.7 g | 3.4 g |
| Total Sugars | 1.6 g | 3.3 g |
| Total Fat | 3.0 g | 6.0 g |
| Calcium | 44.4 mg | 87.9 mg |
| Iron | 0.47 mg | 0.94 mg |
| Magnesium | 21.0 mg | 41.6 mg |
| Phosphorus | 73.9 mg | 146.4 mg |
| Potassium | 149 mg | 295 mg |
| Sodium | 217 mg | 430 mg |
| Zinc | 0.49 mg | 0.96 mg |
| Copper | 0.07 mg | 0.14 mg |
| Manganese | 0.23 mg | 0.45 mg |
| Selenium | 1.3 µg | 2.6 µg |
| Vitamin C | 1.0 mg | 2.1 mg |
| Vitamin A (RAE) | 150.6 µg | 298.2 µg |
| Vitamin E | 0.18 mg | 0.37 mg |
| Vitamin K | 5.1 µg | 10.1 µg |
| Thiamin (Vitamin B1) | 0.11 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.09 mg | 0.18 mg |
| Niacin (Vitamin B3) | 1.24 mg | 2.46 mg |
| Vitamin B6 | 0.07 mg | 0.13 mg |
| Folate (DFE) | 27.8 µg | 55.1 µg |
| Choline | 5.8 mg | 11.4 mg |
