Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, peeled and finely diced | 280 g | Sweet, Bitter · Heating |
 Quinoa, rinsed until free of foam | 120 g | Sweet, Astringent · Heating |
 Coriander seeds, ground | 4 g | Astringent, Bitter, Sweet · 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 Quinoa Soft Mash; bring it to a full boil, then keep it covered and hot for the additions below.
- Simmer the quinoa and carrot until both are exceptionally tender. Maintain moderate heat for 18–20 minutes, stirring every 5 minutes, until a grain pressed between two fingers has no chalky center.
- Blend part of the mixture and return it to the broth. Blend for 35–45 seconds, stop to scrape the sides, and leave the texture described rather than aerating it.
- Season with coriander and ghee and serve the mash warm. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Carrot Quinoa Soft Mash 7 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 Quinoa 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 Quinoa Soft Mash
| Nutrient | Per 100g | Per Serving (1 serving (467g)) |
|---|---|---|
| Energy (Calories) | 36 kcal | 168 kcal |
| Protein | 1.1 g | 5.0 g |
| Total Carbohydrates | 5.7 g | 26.5 g |
| Dietary Fiber | 1.0 g | 4.5 g |
| Total Sugars | 0.7 g | 3.3 g |
| Total Fat | 1.1 g | 5.2 g |
| Calcium | 11.9 mg | 55.5 mg |
| Iron | 0.37 mg | 1.75 mg |
| Magnesium | 15.9 mg | 74.4 mg |
| Phosphorus | 35.5 mg | 165.8 mg |
| Potassium | 87 mg | 406 mg |
| Sodium | 76 mg | 355 mg |
| Zinc | 0.25 mg | 1.18 mg |
| Copper | 0.05 mg | 0.25 mg |
| Manganese | 0.16 mg | 0.73 mg |
| Selenium | 0.6 µg | 2.9 µg |
| Vitamin C | 0.9 mg | 4.3 mg |
| Vitamin A (RAE) | 130.6 µg | 610.0 µg |
| Vitamin E | 0.60 mg | 2.79 mg |
| Vitamin K | 2.1 µg | 9.8 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.03 mg | 0.14 mg |
| Niacin (Vitamin B3) | 0.25 mg | 1.17 mg |
| Vitamin B6 | 0.05 mg | 0.24 mg |
| Folate (DFE) | 14.7 µg | 68.5 µg |
| Choline | 6.0 mg | 27.9 mg |
