Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Carrots, peeled and grated coarse | 280 g | Sweet, Bitter · Heating |
 Cabbage, cut into fine ribbons | 320 g | Sweet, Astringent · Cooling |
 Fresh mint leaves, finely sliced | 20 g | Pungent, Sweet · Cooling |
 Coriander seeds, toasted and crushed | 4 g | Astringent, Bitter, Sweet · Cooling |
 Olive oil, measured for dressing | 16 g | Sweet, Bitter, Astringent · Heating |
 Lime juice, freshly squeezed | 18 g | Sour · Cooling |
 Rock salt, finely ground | 3 g | Salty · Cooling |
Step-by-Step Preparation
- For Summer Carrot Cabbage Mint Slaw, measure 16 g (about 1 tablespoon) of oil and 18 g (about 1 tablespoon) of citrus into a small jar; shake for 20 seconds and hold the dressing until the final assembly.
- Toss the carrot through the fine cabbage ribbons until evenly mixed. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Fold in mint and crushed coriander with two light turns. Lift and turn the pieces for 30 seconds with the heat off, stopping before the crisp edges bruise or release moisture.
- Massage briefly with oil, lime, and salt and stop while still crisp. Take 30–45 seconds with the heat off to complete the arrangement, keeping the cut surfaces distinct and free of pooled liquid.
- Let Summer Carrot Cabbage Mint Slaw stand at room temperature for 4 minutes, toss once more, and serve at midday before the raw vegetables release excess liquid.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Summer Carrot Cabbage Mint Slaw is a cooling summer preparation with an explicit raw-food caution for vata Vata: bring the portion to room temperature, eat it at midday, and choose the gently warmed variant if digestion feels variable. Pitta: keep sour dressing modest and favor mint, fennel, or cilantro. Kapha: use little oil and make greens or crisp vegetables the largest portion.
USDA Nutrition Facts for Summer Carrot Cabbage Mint Slaw
| Nutrient | Per 100g | Per Serving (1 serving (165g)) |
|---|---|---|
| Energy (Calories) | 56 kcal | 92 kcal |
| Protein | 1.2 g | 2.0 g |
| Total Carbohydrates | 7.9 g | 13.1 g |
| Dietary Fiber | 3.0 g | 4.9 g |
| Total Sugars | 3.6 g | 6.0 g |
| Total Fat | 2.7 g | 4.5 g |
| Calcium | 46.0 mg | 76.0 mg |
| Iron | 0.64 mg | 1.06 mg |
| Magnesium | 15.5 mg | 25.6 mg |
| Phosphorus | 32.6 mg | 53.9 mg |
| Potassium | 246 mg | 406 mg |
| Sodium | 215 mg | 355 mg |
| Zinc | 0.25 mg | 0.42 mg |
| Copper | 0.05 mg | 0.08 mg |
| Manganese | 0.19 mg | 0.31 mg |
| Selenium | 0.4 µg | 0.6 µg |
| Vitamin C | 22.1 mg | 36.5 mg |
| Vitamin A (RAE) | 362.6 µg | 599.2 µg |
| Vitamin E | 0.76 mg | 1.25 mg |
| Vitamin K | 43.9 µg | 72.5 µg |
| Thiamin (Vitamin B1) | 0.06 mg | 0.10 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 0.60 mg | 0.99 mg |
| Vitamin B6 | 0.12 mg | 0.20 mg |
| Folate (DFE) | 32.5 µg | 53.8 µg |
| Choline | 9.1 mg | 15.0 mg |
