Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White basmati rice | 290 g | Sweet · Cooling |
 Carrot, diced | 160 g | Sweet, Bitter · Heating |
 Green peas | 120 g | Sweet, Astringent · Cooling |
 Indian bay leaf | 1 g | Pungent, Sweet · Heating |
 Ghee | 17 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 760 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the white basmati rice until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the ghee in a heavy pot and bloom the cumin.
- Add the diced carrot, green peas, indian bay leaf and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Everyday Carrot Pea Pulao is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Everyday Carrot Pea Pulao
| Nutrient | Per 100g | Per Serving (1 serving (339g)) |
|---|---|---|
| Energy (Calories) | 102 kcal | 346 kcal |
| Protein | 2.2 g | 7.3 g |
| Total Carbohydrates | 19.7 g | 66.6 g |
| Dietary Fiber | 1.2 g | 3.9 g |
| Total Sugars | 1.1 g | 3.7 g |
| Total Fat | 1.5 g | 5.1 g |
| Calcium | 16.6 mg | 56.2 mg |
| Iron | 1.27 mg | 4.30 mg |
| Magnesium | 11.1 mg | 37.8 mg |
| Phosphorus | 39.5 mg | 133.9 mg |
| Potassium | 88 mg | 300 mg |
| Sodium | 155 mg | 526 mg |
| Zinc | 0.39 mg | 1.32 mg |
| Copper | 0.08 mg | 0.26 mg |
| Manganese | 0.30 mg | 1.01 mg |
| Selenium | 3.4 µg | 11.6 µg |
| Vitamin C | 4.3 mg | 14.5 mg |
| Vitamin A (RAE) | 112.8 µg | 382.4 µg |
| Vitamin E | 0.24 mg | 0.83 mg |
| Vitamin K | 3.9 µg | 13.2 µg |
| Thiamin (Vitamin B1) | 0.16 mg | 0.53 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.10 mg |
| Niacin (Vitamin B3) | 1.21 mg | 4.10 mg |
| Vitamin B6 | 0.07 mg | 0.23 mg |
| Folate (DFE) | 90.9 µg | 308.2 µg |
| Choline | 5.1 mg | 17.4 mg |
