Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, peeled and grated coarse | 280 g | Sweet, Bitter · Heating |
 Fennel seeds, toasted and crushed | 5 g | Sweet, Pungent, Bitter · Cooling |
 Cilantro leaves, roughly chopped | 24 g | Astringent, Bitter · Cooling |
 Lemon juice, freshly squeezed | 24 g | Sour · Heating |
 Sesame oil, measured for blending | 14 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 5 g | Salty · Cooling |
Step-by-Step Preparation
- Measure 24 g (about 2 tablespoons) of citrus and keep it separate from the vegetables until their surfaces are dry.
- Steam the grated carrot briefly and let it lose its surface heat. Maintain a steady steam for 2–4 minutes and check until the vegetables are hot through and bend without tasting raw.
- Blend it with cilantro, crushed fennel, oil, and lemon. Blend for 30–40 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Season the textured chutney and serve it at room temperature. Wait 2 minutes at room temperature, taste a small spoonful, and correct the salt or acidity without thinning the mixture.
- Rest Carrot Fennel Chutney for 30 minutes, taste only after the flavors settle, and refrigerate any unused portion in a clean covered container.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Carrot Fennel Chutney is a concentrated accompaniment; use a small portion with a compatible meal Vata: pair it with warm moist food and avoid an oversized raw portion. Pitta: reduce sourness and hot chili where present. Kapha: keep oil and sweetener restrained while favoring pungent aromatics.
USDA Nutrition Facts for Carrot Fennel Chutney
| Nutrient | Per 100g | Per Serving (1 serving (44g)) |
|---|---|---|
| Energy (Calories) | 76 kcal | 34 kcal |
| Protein | 1.2 g | 0.5 g |
| Total Carbohydrates | 9.2 g | 4.1 g |
| Dietary Fiber | 3.2 g | 1.4 g |
| Total Sugars | 4.0 g | 1.8 g |
| Total Fat | 4.4 g | 2.0 g |
| Calcium | 49.9 mg | 22.0 mg |
| Iron | 0.67 mg | 0.29 mg |
| Magnesium | 17.3 mg | 7.6 mg |
| Phosphorus | 39.1 mg | 17.2 mg |
| Potassium | 324 mg | 142 mg |
| Sodium | 610 mg | 268 mg |
| Zinc | 0.28 mg | 0.12 mg |
| Copper | 0.07 mg | 0.03 mg |
| Manganese | 0.24 mg | 0.10 mg |
| Selenium | 0.2 µg | 0.07 µg |
| Vitamin C | 10.4 mg | 4.6 mg |
| Vitamin A (RAE) | 687.3 µg | 302.4 µg |
| Vitamin E | 0.78 mg | 0.34 mg |
| Vitamin K | 32.2 µg | 14.2 µg |
| Thiamin (Vitamin B1) | 0.07 mg | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.06 mg | 0.03 mg |
| Niacin (Vitamin B3) | 0.95 mg | 0.42 mg |
| Vitamin B6 | 0.13 mg | 0.06 mg |
| Folate (DFE) | 20.1 µg | 8.8 µg |
| Choline | 8.2 mg | 3.6 mg |
