Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Amaranth grain, rinsed in a fine sieve | 200 g | Sweet, Astringent · Neutral |
 Mung beans, split and rinsed | 160 g | Sweet, Astringent · Cooling |
 Carrots, peeled and cut into small cubes | 280 g | Sweet, Bitter · Heating |
 Coriander seeds, ground | 5 g | Astringent, Bitter, Sweet · Cooling |
 Ghee, for finishing | 17 g | Sweet · Cooling |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1150 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1150 ml (about 4 3/4 cups) water for Tridoshic Amaranth Mung Carrot Meal; bring it to a full boil, then keep it covered and hot for the additions below.
- Cook the split mung until half tender before raining in the tiny amaranth grains. Maintain moderate heat for 10–12 minutes, stirring every 3 minutes, until a grain pressed between two fingers has no chalky center.
- Add the carrot cubes and coriander, then simmer as the grains thicken the broth. Maintain medium-low heat for 13–15 minutes, stirring every 4 minutes, until a grain pressed between two fingers has no chalky center.
- For Tridoshic Amaranth Mung Carrot Meal, inspect the main component at minute 17; rotate the pot and add 30–60 ml hot water only if the base is tightening before it is tender.
- Fold in ghee and salt and loosen the complete meal if it becomes too firm. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Rest Tridoshic Amaranth Mung Carrot Meal 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)
Tridoshic Amaranth Mung Carrot Meal uses soft grains, legumes, vegetables, and moderate seasoning for a tridoshic complete meal Vata: serve warm with enough cooking liquid. Pitta: keep the seasoning mild and free of sharp sourness. Kapha: use less grain and fat while adding ginger if desired.
USDA Nutrition Facts for Tridoshic Amaranth Mung Carrot Meal
| Nutrient | Per 100g | Per Serving (1 serving (454g)) |
|---|---|---|
| Energy (Calories) | 87 kcal | 394 kcal |
| Protein | 3.8 g | 17.1 g |
| Total Carbohydrates | 14.3 g | 65.1 g |
| Dietary Fiber | 2.7 g | 12.4 g |
| Total Sugars | 1.5 g | 6.8 g |
| Total Fat | 1.9 g | 8.6 g |
| Calcium | 38.2 mg | 173.3 mg |
| Iron | 1.52 mg | 6.92 mg |
| Magnesium | 47.4 mg | 215.0 mg |
| Phosphorus | 100.2 mg | 455.0 mg |
| Potassium | 219 mg | 993 mg |
| Sodium | 100 mg | 456 mg |
| Zinc | 0.61 mg | 2.76 mg |
| Copper | 0.16 mg | 0.71 mg |
| Manganese | 0.49 mg | 2.20 mg |
| Selenium | 2.9 µg | 13.0 µg |
| Vitamin C | 1.9 mg | 8.4 mg |
| Vitamin A (RAE) | 137.1 µg | 622.6 µg |
| Vitamin E | 0.59 mg | 2.70 mg |
| Vitamin K | 2.9 µg | 13.2 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.36 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.24 mg |
| Niacin (Vitamin B3) | 0.46 mg | 2.08 mg |
| Vitamin B6 | 0.12 mg | 0.54 mg |
| Folate (DFE) | 67.0 µg | 304.3 µg |
| Choline | 17.9 mg | 81.2 mg |
