Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Semolina | 260 g | Sweet · Cooling |
 Carrot, diced small | 180 g | Sweet, Bitter · Heating |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Prepare the semolina and cut the diced small carrot and curry leaves evenly.
- Warm the ghee and bloom the cumin and ginger until aromatic.
- Add the main ingredient and vegetables, stir for one minute, then pour in the water.
- Cook at a steady simmer until tender and cohesive; stir more often as the mixture thickens.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (Indian breakfast grain tradition)
Carrot Upma is served freshly cooked and warm as a grain-based morning meal. Vata: make it softer and use a little extra ghee. Pitta: favor cooling aromatics and moderate sour garnish. Kapha: keep it light, dry, and modestly spiced.
USDA Nutrition Facts for Carrot Upma
| Nutrient | Per 100g | Per Serving (1 serving (312g)) |
|---|---|---|
| Energy (Calories) | 93 kcal | 292 kcal |
| Protein | 2.8 g | 8.9 g |
| Total Carbohydrates | 16.7 g | 52.4 g |
| Dietary Fiber | 1.3 g | 3.9 g |
| Total Sugars | 0.7 g | 2.2 g |
| Total Fat | 1.6 g | 5.0 g |
| Calcium | 14.6 mg | 45.6 mg |
| Iron | 0.47 mg | 1.47 mg |
| Magnesium | 13.3 mg | 41.5 mg |
| Phosphorus | 34.8 mg | 108.9 mg |
| Potassium | 92 mg | 287 mg |
| Sodium | 137 mg | 429 mg |
| Zinc | 0.27 mg | 0.86 mg |
| Copper | 0.06 mg | 0.17 mg |
| Manganese | 0.16 mg | 0.50 mg |
| Selenium | 0.03 µg | 0.09 µg |
| Vitamin C | 0.9 mg | 2.8 mg |
| Vitamin A (RAE) | 131.3 µg | 410.7 µg |
| Vitamin E | 0.15 mg | 0.48 mg |
| Vitamin K | 3.9 µg | 12.1 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.85 mg | 2.65 mg |
| Vitamin B6 | 0.04 mg | 0.13 mg |
| Folate (DFE) | 17.8 µg | 55.6 µg |
| Choline | 1.8 mg | 5.5 mg |
