Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Brown lentils | 230 g | Astringent, Sweet · Cooling |
 Carrot, diced | 180 g | Sweet, Bitter · Heating |
 Celery, sliced | 100 g | Astringent, Bitter, Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger | 6 g | Pungent · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 1200 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the brown lentils and soak it for 35 minutes; drain well.
- Simmer the pulse with turmeric and water until it begins to soften.
- Add the diced carrot and sliced celery and continue cooking until both pulse and vegetables are tender.
- Warm the ghee, bloom the cumin, coriander, and ginger, then fold the tempering into the pot with rock salt.
- Simmer uncovered for five minutes, stir to an even consistency, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian dal-and-vegetable cooking)
Brown Lentil Carrot-Celery Dal pairs a thoroughly cooked pulse with vegetables for an everyday one-bowl main. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Brown Lentil Carrot-Celery Dal
| Nutrient | Per 100g | Per Serving (1 serving (437g)) |
|---|---|---|
| Energy (Calories) | 62 kcal | 273 kcal |
| Protein | 3.5 g | 15.1 g |
| Total Carbohydrates | 9.9 g | 43.1 g |
| Dietary Fiber | 1.9 g | 8.5 g |
| Total Sugars | 0.8 g | 3.7 g |
| Total Fat | 1.3 g | 5.7 g |
| Calcium | 16.5 mg | 71.9 mg |
| Iron | 1.15 mg | 5.04 mg |
| Magnesium | 10.7 mg | 46.8 mg |
| Phosphorus | 44.5 mg | 194.5 mg |
| Potassium | 148 mg | 646 mg |
| Sodium | 127 mg | 553 mg |
| Zinc | 0.50 mg | 2.17 mg |
| Copper | 0.12 mg | 0.52 mg |
| Manganese | 0.24 mg | 1.05 mg |
| Selenium | 0.1 µg | 0.6 µg |
| Vitamin C | 1.5 mg | 6.4 mg |
| Vitamin A (RAE) | 96.2 µg | 420.8 µg |
| Vitamin E | 0.75 mg | 3.28 mg |
| Vitamin K | 3.8 µg | 16.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.55 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.17 mg |
| Niacin (Vitamin B3) | 0.48 mg | 2.11 mg |
| Vitamin B6 | 0.09 mg | 0.40 mg |
| Folate (DFE) | 67.1 µg | 293.3 µg |
| Choline | 14.4 mg | 62.8 mg |
