Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 White rice, soaked | 210 g | Sweet · Cooling |
 Urad dal, soaked | 80 g | Sweet · Heating |
 Carrot, finely grated | 130 g | Sweet, Bitter · Heating |
 Fresh cilantro | 20 g | Astringent, Bitter · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 18 g | Sweet · Cooling |
| Water | 380 g | Whole culinary ingredient |
Step-by-Step Preparation
- Grind the soaked rice and urad dal with enough water to make a thick, smooth batter.
- Fold in the cumin and rock salt; rest the batter for 45 minutes.
- Heat a griddle, brush it with ghee, and spread a small ladle of batter into a thick round.
- Scatter the finely grated carrot and fresh cilantro over the wet surface and press them in lightly.
- Cook both sides over medium-low heat until set and golden, then serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary South Indian uttapam cooking)
Carrot Cilantro Uttapam is kept thick, softly cooked, and topped with finely cut vegetables. 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 Carrot Cilantro Uttapam
| Nutrient | Per 100g | Per Serving (1 serving (211g)) |
|---|---|---|
| Energy (Calories) | 150 kcal | 317 kcal |
| Protein | 4.4 g | 9.3 g |
| Total Carbohydrates | 27.2 g | 57.4 g |
| Dietary Fiber | 2.6 g | 5.5 g |
| Total Sugars | 0.8 g | 1.7 g |
| Total Fat | 2.6 g | 5.4 g |
| Calcium | 31.5 mg | 66.6 mg |
| Iron | 2.11 mg | 4.46 mg |
| Magnesium | 35.7 mg | 75.4 mg |
| Phosphorus | 72.8 mg | 153.8 mg |
| Potassium | 190 mg | 401 mg |
| Sodium | 202 mg | 428 mg |
| Zinc | 0.66 mg | 1.39 mg |
| Copper | 0.17 mg | 0.35 mg |
| Manganese | 0.46 mg | 0.97 mg |
| Selenium | 4.6 µg | 9.7 µg |
| Vitamin C | 1.6 mg | 3.3 mg |
| Vitamin A (RAE) | 154.7 µg | 326.7 µg |
| Vitamin E | 0.26 mg | 0.55 mg |
| Vitamin K | 9.6 µg | 20.3 µg |
| Thiamin (Vitamin B1) | 0.18 mg | 0.39 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.11 mg |
| Niacin (Vitamin B3) | 1.37 mg | 2.90 mg |
| Vitamin B6 | 0.09 mg | 0.20 mg |
| Folate (DFE) | 121.1 µg | 255.7 µg |
| Choline | 3.7 mg | 7.7 mg |
