Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain | 250 g | Sweet, Astringent · Neutral |
 Carrot, diced | 220 g | Sweet, Bitter · Heating |
 Fresh parsley | 22 g | Pungent, Bitter · Heating |
 Olive oil | 17 g | Sweet, Bitter, Astringent · Heating |
 Cumin seeds | 3 g | Pungent, Bitter · Heating |
 Rock salt | 5 g | Salty · Cooling |
| Water | 880 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the amaranth grain until the draining water is mostly clear; soak for 15 minutes and drain.
- Warm the Olive oil in a heavy pot and bloom the cumin.
- Add the diced carrot, fresh parsley and drained grain; stir for one minute.
- Pour in the water and add the rock salt; cover and cook on low heat until the grain is tender and the liquid is absorbed.
- Rest off the heat for eight minutes, then lift the grains gently and serve warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian grain-pot cooking)
Amaranth Carrot Herb Pilaf is a lightly seasoned one-pot grain dish intended for a warm midday meal. 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 Amaranth Carrot Herb Pilaf
| Nutrient | Per 100g | Per Serving (1 serving (349g)) |
|---|---|---|
| Energy (Calories) | 85 kcal | 297 kcal |
| Protein | 2.7 g | 9.3 g |
| Total Carbohydrates | 13.4 g | 46.7 g |
| Dietary Fiber | 1.7 g | 6.0 g |
| Total Sugars | 1.1 g | 3.7 g |
| Total Fat | 2.6 g | 9.0 g |
| Calcium | 39.8 mg | 139.0 mg |
| Iron | 1.66 mg | 5.79 mg |
| Magnesium | 48.5 mg | 169.3 mg |
| Phosphorus | 107.2 mg | 374.3 mg |
| Potassium | 154 mg | 538 mg |
| Sodium | 154 mg | 538 mg |
| Zinc | 0.58 mg | 2.04 mg |
| Copper | 0.11 mg | 0.39 mg |
| Manganese | 0.63 mg | 2.20 mg |
| Selenium | 3.4 µg | 11.8 µg |
| Vitamin C | 3.8 mg | 13.2 mg |
| Vitamin A (RAE) | 138.3 µg | 482.9 µg |
| Vitamin E | 1.00 mg | 3.49 mg |
| Vitamin K | 28.6 µg | 100.1 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.12 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.16 mg |
| Niacin (Vitamin B3) | 0.35 mg | 1.22 mg |
| Vitamin B6 | 0.13 mg | 0.45 mg |
| Folate (DFE) | 20.1 µg | 70.1 µg |
| Choline | 14.1 mg | 49.4 mg |
