Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Steel-cut oats | 235 g | Sweet · Heating |
 Carrot, diced | 190 g | Sweet, Bitter · Heating |
 Green peas | 180 g | Sweet, Astringent · Cooling |
 Fresh dill | 18 g | Pungent, Bitter · Heating |
 Olive oil | 20 g | Sweet, Bitter, Astringent · Heating |
 Fresh lemon juice | 24 g | Sour · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 820 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the steel-cut oats and cook it with the water until tender; rest covered for eight minutes.
- Prepare the diced carrot and green peas and fresh dill and cook any raw vegetable topping until just tender.
- Toast the cumin, then whisk it with the olive oil, fresh lemon juice, and rock salt.
- Divide the warm grain among bowls and arrange the toppings over it.
- Spoon over the dressing immediately and serve the bowl warm, not chilled.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international warm-grain-bowl recipe)
Savory Warm Oat Carrot Pea Bowl is assembled and served warm, with oil-citrus dressing added at the end. 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 Savory Warm Oat Carrot Pea Bowl
| Nutrient | Per 100g | Per Serving (1 serving (373g)) |
|---|---|---|
| Energy (Calories) | 88 kcal | 329 kcal |
| Protein | 2.9 g | 11.0 g |
| Total Carbohydrates | 13.9 g | 52.0 g |
| Dietary Fiber | 2.7 g | 10.2 g |
| Total Sugars | 1.5 g | 5.6 g |
| Total Fat | 2.5 g | 9.4 g |
| Calcium | 21.9 mg | 81.8 mg |
| Iron | 1.11 mg | 4.16 mg |
| Magnesium | 29.3 mg | 109.4 mg |
| Phosphorus | 84.0 mg | 313.8 mg |
| Potassium | 142 mg | 530 mg |
| Sodium | 117 mg | 439 mg |
| Zinc | 0.78 mg | 2.91 mg |
| Copper | 0.10 mg | 0.37 mg |
| Manganese | 0.09 mg | 0.34 mg |
| Selenium | 4.8 µg | 17.9 µg |
| Vitamin C | 7.5 mg | 27.9 mg |
| Vitamin A (RAE) | 115.6 µg | 431.6 µg |
| Vitamin E | 0.50 mg | 1.86 mg |
| Vitamin K | 5.8 µg | 21.7 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.43 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.19 mg |
| Niacin (Vitamin B3) | 0.58 mg | 2.18 mg |
| Vitamin B6 | 0.06 mg | 0.22 mg |
| Folate (DFE) | 17.3 µg | 64.6 µg |
| Choline | 11.0 mg | 41.2 mg |
