Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 230 g | Sweet · Heating |
 Split mung dal | 110 g | Sweet, Astringent · Cooling |
 Carrot, diced small | 120 g | Sweet, Bitter · Heating |
 Black pepper | 2 g | Pungent · Heating |
 Ghee | 16 g | Sweet · Cooling |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Fresh ginger | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 980 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse or dry-toast the proso millet as appropriate for the grain.
- Warm the ghee and bloom the cumin and ginger.
- Add the grain and split mung dal, diced small carrot, black pepper; stir for one minute.
- Pour in the water and cook at a steady simmer until tender and cohesive.
- Season with rock salt, rest covered briefly, and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary warm-breakfast cooking)
Millet Carrot Pongal is a freshly cooked warm breakfast rather than a chilled cereal. 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 Millet Carrot Pongal
| Nutrient | Per 100g | Per Serving (1 serving (367g)) |
|---|---|---|
| Energy (Calories) | 99 kcal | 365 kcal |
| Protein | 3.6 g | 13.4 g |
| Total Carbohydrates | 17.1 g | 62.9 g |
| Dietary Fiber | 2.8 g | 10.4 g |
| Total Sugars | 0.9 g | 3.3 g |
| Total Fat | 1.9 g | 7.0 g |
| Calcium | 18.5 mg | 67.9 mg |
| Iron | 1.15 mg | 4.23 mg |
| Magnesium | 34.8 mg | 127.7 mg |
| Phosphorus | 76.3 mg | 280.4 mg |
| Potassium | 157 mg | 576 mg |
| Sodium | 116 mg | 427 mg |
| Zinc | 0.50 mg | 1.85 mg |
| Copper | 0.20 mg | 0.74 mg |
| Manganese | 0.37 mg | 1.36 mg |
| Selenium | 1.1 µg | 3.9 µg |
| Vitamin C | 0.9 mg | 3.2 mg |
| Vitamin A (RAE) | 77.9 µg | 286.4 µg |
| Vitamin E | 0.15 mg | 0.56 mg |
| Vitamin K | 2.2 µg | 8.2 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.44 mg |
| Riboflavin (Vitamin B2) | 0.07 mg | 0.25 mg |
| Niacin (Vitamin B3) | 1.00 mg | 3.68 mg |
| Vitamin B6 | 0.10 mg | 0.37 mg |
| Folate (DFE) | 61.7 µg | 226.7 µg |
| Choline | 8.5 mg | 31.1 mg |
