Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Finger millet flour, freshly sifted | 85 g | Sweet, Astringent · Cooling |
 Carrots, peeled and finely diced | 150 g | Sweet, Bitter · Heating |
 Cumin seeds, ground fresh | 3 g | Pungent, Bitter · Heating |
 Ghee, for finishing | 10 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 Ragi Carrot Gruel; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the carrot dice until very soft and mash them in their broth. Maintain medium-low heat for 18–20 minutes, stirring every 5 minutes, until a thin knife slides through the largest piece without resistance.
- Whisk in the finger-millet slurry and stir until cooked through. Whisk for 60 seconds, scraping the bottom and corners until no dry pockets or lumps remain.
- Season with cumin and ghee and serve the gruel warm. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Ragi Carrot Gruel 5 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)
Ragi Carrot Gruel 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 Ragi Carrot Gruel
| Nutrient | Per 100g | Per Serving (1 serving (425g)) |
|---|---|---|
| Energy (Calories) | 25 kcal | 108 kcal |
| Protein | 0.5 g | 2.0 g |
| Total Carbohydrates | 4.3 g | 18.1 g |
| Dietary Fiber | 0.8 g | 3.5 g |
| Total Sugars | 0.4 g | 1.9 g |
| Total Fat | 0.7 g | 3.2 g |
| Calcium | 25.4 mg | 107.9 mg |
| Iron | 0.38 mg | 1.59 mg |
| Magnesium | 9.9 mg | 41.9 mg |
| Phosphorus | 14.5 mg | 61.6 mg |
| Potassium | 54 mg | 228 mg |
| Sodium | 78 mg | 333 mg |
| Zinc | 0.16 mg | 0.70 mg |
| Copper | 0.05 mg | 0.20 mg |
| Manganese | 0.18 mg | 0.76 mg |
| Selenium | 0.8 µg | 3.3 µg |
| Vitamin C | 0.5 mg | 2.3 mg |
| Vitamin A (RAE) | 78.8 µg | 334.9 µg |
| Vitamin E | 0.09 mg | 0.38 mg |
| Vitamin K | 1.4 µg | 5.8 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.11 mg |
| Riboflavin (Vitamin B2) | 0.01 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.16 mg | 0.69 mg |
| Vitamin B6 | 0.02 mg | 0.07 mg |
| Folate (DFE) | 1.7 µg | 7.2 µg |
| Choline | 1.0 mg | 4.0 mg |
