Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, peeled and finely diced | 280 g | Sweet, Bitter · Heating |
 Sweet potato, peeled and finely diced | 220 g | Sweet · Cooling |
 Fennel seeds, ground fresh | 3 g | Sweet, Pungent, Bitter · Cooling |
 Ghee, for finishing | 12 g | Sweet · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
| Water, freshly boiled | 1450 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1450 ml (about 6 cups) water for Carrot Potato Soft Mash; bring it to a full boil, then keep it covered and hot for the additions below.
- Steam the carrot and sweet potato until both collapse easily. Maintain a steady steam for 6–8 minutes and check until the vegetables are hot through and bend without tasting raw.
- Mash them with hot water and ground fennel until smooth. Allow 6–8 minutes at low heat, checking whether a thin knife slides through the largest piece without resistance.
- Season the soft puree and fold in ghee before serving. Leave the pan off the flame for 5 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Carrot Potato Soft Mash 4 minutes covered off the burner; check the final consistency and serve it warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Carrot Potato Soft Mash is deliberately soft, mild, and fluid for a light-meal day Vata: serve warm with the stated ghee and do not let it dry. Pitta: keep the seasoning mild and omit sharp sourness. Kapha: take a smaller bowl and retain the thin consistency.
USDA Nutrition Facts for Carrot Potato Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (492g)) |
|---|---|---|
| Energy (Calories) | 21 kcal | 105 kcal |
| Protein | 0.3 g | 1.6 g |
| Total Carbohydrates | 3.7 g | 18.2 g |
| Dietary Fiber | 0.8 g | 3.9 g |
| Total Sugars | 1.1 g | 5.6 g |
| Total Fat | 0.7 g | 3.3 g |
| Calcium | 12.1 mg | 59.7 mg |
| Iron | 0.14 mg | 0.69 mg |
| Magnesium | 5.8 mg | 28.7 mg |
| Phosphorus | 11.0 mg | 54.1 mg |
| Potassium | 86 mg | 422 mg |
| Sodium | 78 mg | 384 mg |
| Zinc | 0.08 mg | 0.40 mg |
| Copper | 0.03 mg | 0.16 mg |
| Manganese | 0.06 mg | 0.29 mg |
| Selenium | 0.08 µg | 0.4 µg |
| Vitamin C | 1.1 mg | 5.6 mg |
| Vitamin A (RAE) | 203.2 µg | 999.7 µg |
| Vitamin E | 0.15 mg | 0.71 mg |
| Vitamin K | 2.1 µg | 10.5 µg |
| Thiamin (Vitamin B1) | 0.02 mg | 0.09 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.08 mg |
| Niacin (Vitamin B3) | 0.21 mg | 1.04 mg |
| Vitamin B6 | 0.04 mg | 0.22 mg |
| Folate (DFE) | 3.9 µg | 19.3 µg |
| Choline | 2.8 mg | 13.6 mg |
